Poached Egg with Asparagus
Prep: 10 mins
Cook: 10 mins
2 serves Serves: 2
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A healthy take on a café breakfast classic.
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Ingredients

  • 1/3 cup low-fat natural yoghurt
  • 1 tbs lemon juice
  • 2 tsp white vinegar
  • 1 tbs chives, chopped
  • 2 bunches asparagus, ends trimmed
  • 2 tsp white vinegar, extra
  • 2 eggs, at room temperature
  • 1 wholegrain English muffin, split
  • 1/2 small avocado, peeled and stoned
  • pepper
  • chives, chopped, to serve

Method

  1. To make dressing, combine yoghurt, lemon juice, vinegar and chives in a small bowl. Divide between two small bowls.
  2. Fill a large, deep frypan with water and bring to the boil. Add asparagus and simmer over medium heat for 2 minutes or until bright green and tender. Refresh in tap water, drain and set aside.
  3. Bring frypan back to the boil and add extra vinegar. Break an egg into a cup or saucer. Keep water just simmering, then stir in one direction to create a whirlpool. Tip egg into the centre of the pan. Cook without stirring for 2-3 minutes for a soft yolk or 3-4 minutes for a firm-set yolk. Remove the cooked egg with a slotted spoon and drain on a plate lined with paper towels; cover to keep warm. Repeat with remaining egg.
  4. Toast English muffin and spread each half with avocado. Place on a plate with asparagus and dressing. Top muffin with poached egg, season with black pepper and sprinkle with extra chives. Serve immediately.

Hint
Microwave asparagus in a covered dish with 1 tablespoon water on HIGH (100%) for 2 minutes until just tender. Alternatively, spray with olive or canola oil spray and barbeque for 1-2 minutes turning frequently until slightly charred.


Variation: To poach eggs using a microwave, half fill a coffee mug (or similar) with tap water and a very small splash of white vinegar. Crack egg into the mug, without breaking the yolk. Place the mug in the microwave for 1 minute on high. If you start to hear crackling/popping noises, stop the microwave and check the egg to see if it’s cooked. For a thoroughly cooked egg, place in microwave for a further 30 seconds. Discard hot water and serve.

Healthy tip!

Love sweet coffee? Try reducing the amount of sugar you have a quarter of a teaspoon at a time to trick your taste buds!

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Nutrition Information

per serving per 100g
Energy 1393 kJ 642 kJ
Protein 13.5 g 6.2 g
Fat, total 22.3 g 10.3 g
— saturated 5.7 g 2.6 g
Carbohydrate 17.7 g 8.2 g
— sugars 4.7 g 2.2 g
Sodium 241.9 mg 111.6 mg
Fibre 9.1 g 2.2 g

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Comments (1)

  • Avatar

    Really yummy for a Sunday breakfast. My husband always wants to know when i will make it again - doesn't have to be only Sunday!!
    Jane Hill
    Posted on: 05 Jan 17

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