Of which 3.6 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
Sautéed asparagus with fried egg
Breakfast or a light meal in 15 minutes.
Ingredients
- 1 bunch of fresh asparagus (200 g / 7 oz)
- 2 large eggs (100 g / 3½ oz)
- 1 clove garlic, finely minced (3 g)
- 1 tbsp extra-virgin olive oil (10 g)
- ¼ lemon (juice only, optional) (8 g)
- salt and black pepper, to taste
Method
- Wash the asparagus and snap off the woody ends. If the spears are thick, lightly peel the lower part of the stalks.
- In a skillet, heat the olive oil over medium heat. Add the minced garlic and let it sizzle for 30 seconds.
The full method (5 steps), Rico's tip, the variations and storage are in the ebook. The English edition is coming soon.
This recipe isn't in an ebook yet. Newsletter subscribers are the first to know when it is.
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