Asparagus Milanese

1 Reviews
100% would make this recipe again

Asparagus with fried eggs.

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Preparation : 15 min Cooking : 10 min
230 calories/serving

Ingredients

40 asparagus, average size 800 g
4 eggs size large
1/3 cup olive oil 85 mL
1 pinch salt [optional] 0.2 g
ground pepper to taste [optional]

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 230ºC/450ºF.
  2. Prepare the asparagus. Lay the asparagus on an oiled baking tray (use half of the oil). Coat thoroughly with oil, then add salt.
  3. Cook until the asparagus change colour, about 8-10 min, depending on their size. Shake the tray a couple times during cooking, so that the asparagus will grill evenly. Arrange on the warmed plates and keep warm.
  4. While the asparagus are in the oven, heat the remaining oil in a skillet over medium heat. Crack the eggs into the skillet, taking care to keep the yolks intact. Cook them sunny-side up about 4-5 min until the whites are firm but the yolks are still runny. Add salt and pepper before carefully sliding one egg on top of each asparagus serving.
  5. Serve.

Nutrition Facts Table

per 1 serving (230 g)

Amount

% Daily Value

Calories

230

Fat

19 g

29 %

Saturated 3.5 g
+ Trans 0 g

18 %

Cholesterol

190 mg

Sodium

70 mg

3 %

Carbohydrate

7 g

2 %

Fibre

3 g

13 %

Sugars

3 g

Net Carbs

4 g

Protein

10 g

Vitamin A

29 %

Vitamin C

15 %

Calcium

6 %

Iron

29 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Folacin, Iron, Selenium, Vitamin A, Vitamin B12, Vitamin B2, Vitamin E, Vitamin K
Good source of  :
Copper, Niacin, Pantothenic Acid, Potassium, Vitamin B1
Source of  :
Calcium, Fibre, Magnesium, Manganese, Phosphorus, Vitamin B6, Vitamin C, Vitamin D, Zinc
Low  :
Sodium
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Vegetables ½
Meat and Alternatives 1
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

1 Reviews (1 with rating only) 100% would make this recipe again

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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