Asparagus soldiers with a soft-boiled egg
A classic combination, seasoned with chilli and paprika
Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Vegetarian
- Heat the oil in a pan, add the breadcrumbs, then fry until crisp and golden. Season with the spices and flaky sea salt, then leave to cool. Cook the asparagus in a large pan of boiling salted water for 3-5 mins until tender. At the same time, boil the eggs for 3-4 mins. Put each egg in an egg cup on a plate. Drain the asparagus and divide between plates. Scatter over the crumbs and serve.
Preparing and cooking asparagus
Rinse spears. Hold one at each end, then bend - it will break where the tough woody stem meets the edible tip. If serving asparagus for dipping, there's no need to snap off the end as it makes a convenient handle. The best way to cook the spears is in about 5cm of boiling water in a wide, deep sauté pan. Green asparagus will take 3-5 minutes, depending on its thickness. Test by piercing a spear with the point of a knife - when cooked it will just slide in easily.
Healthy benefits
Asparagus is a good source of betacarotene, which has antioxidant properties, folic acid and vitamin C. It is low in calories, just 24 per 100g, and high in fibre. It also contains vitamin B9, which is good to eat if you are planning a baby as lack of this vitamin can increase the risk of spina bifida.
PER SERVING
186 kcalories, protein 12.0g, carbohydrate 12.0g, fat 10.0 g, saturated fat 2.0g, fibre 2.0g, sugar 3.0g, salt 0.72 g
Recipe from Good Food magazine, May 2009.
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http://www.bbcgoodfood.com/recipes/10593/
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Ingredients
- 1 tbsp olive oil
- 50g fine dry breadcrumbs
- pinch each chilli and paprika
- 16-20 asparagus spears
- 4 eggs
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Difficulty and servings
Serves 4
Preparation and cooking times
Prep 10 mins
Cook 10 mins
Vegetarian
Ingredients
- 1 tbsp olive oil
- 50g fine dry breadcrumbs
- pinch each chilli and paprika
- 16-20 asparagus spears
- 4 eggs
PER SERVING
186 kcalories, protein 12.0g, carbohydrate 12.0g, fat 10.0 g, saturated fat 2.0g, fibre 2.0g, sugar 3.0g, salt 0.72 g
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13 May 2009
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19 May 2010
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