Of which 2.9 g sugars and 4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Folate (asparagus) · Complete protein (egg) · Choline (egg)
Allergens egg
Poached eggs with grilled asparagus
The runny yolk that makes getting up early worth it.
Ingredients
- 2 eggs (100 g / 3½ oz)
- 7 green asparagus spears (150 g / 5½ oz)
- 1 tbsp olive oil (10 g)
- lemon juice, salt, pepper and vinegar for poaching, to taste
Method
- Snap or cut off the woody ends of the asparagus.
- Cook the asparagus in a skillet with half the olive oil until tender and charred in spots.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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