- 1 tbsp olive oil
Probably the most widely-used oil in cooking, olive oil is pressed from fresh olives. It's…
- 50g fine dry breadcrumbs
- pinch each chilli and paprika
Part of the capsicum family, chillies come in scores of varieties and colours (from green…
- 16-20 asparagus spears
- 4 egg
The ultimate convenience food, eggs are powerhouses of nutrition, packed with protein and a…
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.
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.
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.