Recipes

Boiled egg with asparagus soldiers

This low kilojoule breakfast idea is perfect for people on a higher protein diet or for those times you feel like a change from toast and cereal! Starting your breakfast off with veggies also makes it easier to meet your 5+ serves of light vegetables a day.

Ingredients for one:
• 1 egg
• 4 large asparagus spears
• olive oil

Method:
Prepare the asparagus by snapping or cutting off the tough lower ends. Place the asparagus into a microwave safe dish, cover and microwave on HIGH for 1 minute, remove from microwave and drizzle lightly with olive oil.

Boil or prepare the egg according to the directions of a microwave egg boiler, resulting with a soft yolk. To serve the egg and asparagus soldiers, place the egg in an egg cup with the top cut off and asparagus beside.

Per serve:
Energy 380kJ  Protein 8g  Fat 6g  Saturated fat 1.8g  Carbohydrate 1.7g  Sugars 1.1g  Sodium 72mg  Fibre 1g

My Healthy Eating Guide© food group serves contained in this recipe:
˝ meat/alternatives
˝ healthy fats
1 light vegetables

Source: Australian Egg Corporation Limited
www.EggsAsEasyAs.com.au