Easy, Elegant Asparagus Poach
An elegant, low-fat dish wonderful for a special breakfast, brunch or dinner.
1/4 cup non-fat mayonnaise-style dressing
2 tablespoons plain non-fat yogurt
1 1/2 teaspoons lemon juice
1/8 teaspoon Italian seasoning or fines herbes, crushed
2 large eggs
6 spears (5 to 7 ounces) fresh asparagus or 1/2 package (10 ounces) frozen asparagus spears, cooked and well drained
1 whole-wheat English muffin, split and toasted
- In small bowl, stir together dressing, yogurt, lemon juice and seasoning until well blended.
- In saucepan or deep omelet pan or skillet, bring 2 to 3 inches of water to boiling.
- Reduce heat to keep water gently simmering.
- Break cold eggs, one at a time, into custard cup or saucer or break several into bowl.
- Holding dish close to water’s surface, slip eggs, one by one, into water.
- Cook until whites are completely set and yolks begin to thicken but are not hard, about 5 minutes.
- With slotted spoon, lift out eggs.
- Drain in spoon or on paper towels and trim any rough edges, if desired.
- Place 3 of the cooked asparagus spears on each muffin half.
- Top each with a poached egg and about 2 1/2 tablespoons of the reserved sauce.
Makes 2 servings.
Nutritional Information Per Serving (1/2 of recipe using Italian seasoning): 185 calories, 6 gm total fat, 212 mg cholesterol, 482 mg sodium, 281 mg potassium, 22 gm carbohydrate, 11 gm protein and 10% or more of the RDI for vitamins A and C, niacin, riboflavin, iron, phosphorus.
Recipe and photograph provided courtesy of the American Egg Board (AEB) and Egg Nutrition Center (ENC).