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Asparagus & Poached Eggs on Toast

Turn eggs on toast into a meal with this asparagus, eggs and toast.

10 mins
4 ingredients
$2.35 / person
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Asparagus & Poached Eggs on Toast

Ingredients

Serves = 2

  • 1 can asparagus, drained
  • 2 teaspoons extra virgin olive oil
  • 4 slices wholegrain bread
  • 4 eggs

It’s this easy

  • Poach the eggs by adding to a pot of simmering water. Let eggs sit in the water for 3 minutes and remove with a spoon or slotted spoon if you have one, drain on some paper towel
  • Put the asparagus on a plate and microwave for 1-2 minutes until warm
  • Cook toast and drizzle with olive oil
  • Top with asparagus and poached eggs

Tweaks

  • Sprinkle with parmesan, chilli flakes or pepper for additional flavour
  • When asparagus is in season (spring) try with fresh asparagus instead of canned. Take one bunch asparagus, trim off the bottom of the spears, heat some olive oil in a frypan over medium heat, add asparagus spears and cook for approx. 5 mins or until tender and browned, turning often to cook evenly

Notes

Nutrition information (per serve):

  • Energy (1118kJ)
  • Protein (18.4g)
  • Total fat (8.6g)
  • Saturated fat (1.2g)
  • Carbohydrate (25.2g); Starch (22.9g), Sugars (2.3g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (7.2g)
  • Sodium (656mg)
  • Calcium (79.8mg)
  • Iron (3.3mg)

Allergies

Contains: Gluten, Sesame, Soy, Wheat, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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