Heart Healthy Asparagus and Poached Eggs Recipe
Roasted asparagus is dressed up with tangy lentils, shaved Parmesan cheese, and a perfectly poached egg in this heart-healthy brunch recipe. A squeeze of lemon adds a wonderful brightness to this meat-free dish.
Ingredients
Recipe yields 4 servings
1 bunch asparagus (about 30)
1 1/2 Tbsp olive oil
3 garlic cloves, minced
1/8 tsp salt
Black pepper, to taste
2 Tbsp fresh lemon juice
1 tsp lemon zest
2 1/2 Tbsp red wine vinegar
2 Tbsp Dijon mustard
1/4 tsp chopped fresh thyme
1 cup cooked lentils
4 eggs
Shaved Parmesan cheese, for garnish (optional)
Helpful how to videos
Directions
Step 1
Preheat the oven to 350º. In a bowl, toss the asparagus with 1 tablespoon of the oil and the garlic. On a baking sheet, arrange the asparagus in a single layer and season with salt and pepper. Roast for about 10 minutes, or until tender. Remove from the oven and toss with lemon juice and lemon zest. Set aside.
Step 2
In a medium bowl combine the red wine vinegar, mustard, thyme, and remaining 1/2 tablespoon olive oil. Whisk until emulsified. Add the lentils and stir to combine. Set aside.
Step 3
Bring a pot of water to a low simmer. Crack an egg into a small bowl, then gently slide the egg in to the pot of water. Repeat with the remaining eggs. Cook the eggs for 3 minutes. With a slotted spoon, remove each egg and transfer to a dish. With a paper towel, dab the excess water.
Step 4
To serve, on each plate, arrange 1/4 cup lentils and top with asparagus spears. Add a poached egg on top of the asparagus and season with black pepper. Garnish with the shaved Parmesan, if desired.
Time:
45 minutes
Servings:
4
Calories:
207
Make this for:
Dietary Review:
Jane Schwartz, RDN, CLT
This recipe has been reviewed
by a dietitian. Click here to learn more.
Nutrition facts
Serving Size:
1 egg, 1/4 cup lentils
Per serving:
calories:207
total fat:10g
sat fat:2g
cholesterol:186mg
sodium:327mg
total carb:17g
fibers:4g
proteins:14g
Thank you!