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Asparagus soldiers with a soft-boiled egg

Asparagus soldiers with a soft-boiled egg

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  • Preparation and cooking time
    • Prep:
    • Cook:
  • Easy
  • Serves 4

A classic combination, seasoned with chilli and paprika

  • Vegetarian
Nutrition: per serving
HighlightNutrientUnit
kcal186
fat10g
saturates2g
carbs12g
sugars3g
fibre2g
protein12g
low insalt0.72g
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Ingredients

Method

  • STEP 1

    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.

RECIPE TIPS
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.

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.

Goes well with

Recipe from Good Food magazine, May 2009

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A star rating of 3.8 out of 5.5 ratings
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