Keto-Asparagus-with-Poached-Egg
Food & Nutrition

Keto Asparagus with Poached Egg Recipe

Asparagus with Poached Egg 

Serves 2 | Time: 15 Mins

Breakfast doesn’t get much better than garlic sautéed asparagus with a perfectly poached egg. It’s one of those recipes that looks stunning but is surprising easy to make.

INGREDIENTS

DIRECTIONS

  • Bring a large frying pan of salted water to the boil over medium-high heat. Add the asparagus and cook for 2-3 minutes or until bright green and tender crisp. Shock in an ice water bath to stop the cooking process.
  • Meanwhile bring a large pot of water to a boil, then reduce to low (or turn off the heat).
  • Heat a large saute pan over medium-high heat with olive oil, butter, and garlic.
  • Add the asparagus and coat in the cooking fat.
  • Cook until the asparagus are bright green and crisp, 2-3 minutes, and then place it on the serving plate.
  • Crack your egg into a bowl or onto a saucer, this makes it easier to slide into the pan. If there is any very runny white surrounding the thicker white then tip this away.
  • Add the vinegar to the boiling pot of water
  • Stir the water to create a gentle whirlpool to help the egg white wrap around the yolk.
  • Slowly tip the egg into the center. Make sure the heat is low enough not to throw the egg around – there should only be small bubbles rising.
  • Cook for 3-4 minutes or until the white is set.
  • Use a slotted spoon to transfer to a plate. Cover with foil to keep warm. Repeat with remaining egg.
  • Place the eggs on the asparagus.
  • Season with salt, pepper, and chopped green onion.

Watch the Video: Asparagus with Poached Egg

 

 

Tips for making the perfect poached egg

  • Make sure your eggs are really fresh. Fresh eggs have a thicker white near the yolk that will better hold a round shape as it cooks. You can tell how fresh an egg is by putting it in a glass of water; if it lies horizontally at the bottom, it is very fresh; if it starts to float or stand on end it is less fresh. If your egg isn’t so fresh, crack it into a small bowl and drain off the runnier white.
  • Always deliver the eggs to the pan with a custard cup or large spoon. Avoid cracking directly into the pan.
  • When using a nonstick skillet, cook in no more than an inch of water. If you don’t have a nonstick pan, poach in a deep saucepan containing at least 3 inches of water.

Health benefits of asparagus

It might be surprising to find that this nutrient-dense vegetable is a perennial flowering plant. It has impressive levels of micronutrients like calcium, iron, potassium, zinc, vitamin C, magnesium, phosphorus, B vitamins, Vit A, vitamin E, and Vit K.

Asparagus also contains flavonoids and polyphenols for strong antioxidant properties. The presence of soluble and insoluble fibers helps with healthy digestion properties, especially with feeding your guts good bacteria.

How do you select asparagus?

  • Spring is the best time to purchase asparagus, between February to June, however they are available year-round from international sources.
  • Size: All sizes are flavorful, but it is important to select a bundle with stalks that are uniform in length and thickness, as this makes preparation easier and will result in more consistent cooking.
  • Texture:Look for asparagus stalks that are firm to the touch, able to stand up straight, and with a smooth texture. Avoid stalks that appear limp or wilted. The tips of asparagus should be closed and compact, free from spreading or softness.
  • Color:Asparagus should be should be rich in green color, softly fading to white at the bottom of the stalk.

How do you store asparagus?

Store the asparagus in the crisper section of the refrigerator. If not eating within 2 days, trim a ½ inch off the bottoms and wrap in a damp paper towel placed in a plastic bag in the refrigerator for up to 5 days. They can also be placed in a tall jar or cup with about 1-inch of water in the refrigerator and then loosely cover the top with a plastic bag. If the tips begin to get mushy, it’s time to toss them out.


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