Roasted Asparagus and Arugula Salad with Poached Egg

Vegetarian
Dairy Free
Health score
13%
Roasted Asparagus and Arugula Salad with Poached Egg
38 min.
4
326kcal

Suggestions

Ingredients

  • pound asparagus green trimmed
  • ounce baby arugula 
  • 0.5 teaspoon pepper black divided freshly ground
  • large eggs 
  • teaspoons tarragon fresh chopped
  • ounce bread italian toasted cut in half diagonally
  • 0.3 teaspoon kosher salt divided
  • tablespoons juice of lemon fresh
  • tablespoons olive oil extra-virgin divided
  • tablespoons shallots minced
  • tablespoon citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • oven
  • whisk
  • slotted spoon

Directions

  1. Preheat oven to 45
  2. Place asparagus on a jelly-roll pan.
  3. Drizzle with 2 teaspoons oil; sprinkle with 1/4 teaspoon pepper and 1/8 teaspoon salt. Toss gently to coat; arrange in a single layer.
  4. Bake at 450 for 5 minutes or until crisp-tender.
  5. Place remaining 7 teaspoons oil, 1/8 teaspoon pepper, remaining 1/8 teaspoon salt, shallots, juice, and tarragon in a large bowl; stir well with a whisk.
  6. Add arugula; toss gently to coat.
  7. Place about 1 1/2 cups arugula mixture on each of 4 plates. Top each serving with one-fourth of the asparagus.
  8. Add water to a large skillet, filling two-thirds full; bring to a boil. Reduce heat; simmer.
  9. Add vinegar. Break each egg into a custard cup, and pour each gently into pan; cook 3 minutes or until desired degree of doneness. Carefully remove eggs from pan using a slotted spoon; place 1 poached egg on each salad.
  10. Sprinkle with remaining 1/8 teaspoon pepper. Arrange 2 bread halves on each serving.

Nutrition Facts

Calories326kcal
Protein14.2%
Fat62.4%
Carbs23.4%

Properties

Glycemic Index
49
Glycemic Load
1.51
Inflammation Score
-9
Nutrition Score
20.666521860206%

Flavonoids

Eriodictyol
0.37mg
Hesperetin
1.09mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.01mg
Isorhamnetin
7.99mg
Kaempferol
13.94mg
Quercetin
18.69mg

Nutrients percent of daily need

Calories:325.84kcal
16.29%
Fat:23.24g
35.75%
Saturated Fat:7.2g
44.99%
Carbohydrates:19.6g
6.53%
Net Carbohydrates:15.51g
5.64%
Sugar:10.39g
11.55%
Cholesterol:186mg
62%
Sodium:309.22mg
13.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.9g
23.8%
Vitamin K:92.74µg
88.32%
Vitamin A:2012.32IU
40.25%
Folate:137.07µg
34.27%
Vitamin B2:0.45mg
26.73%
Iron:4.79mg
26.59%
Selenium:18.22µg
26.03%
Vitamin E:3.49mg
23.25%
Manganese:0.44mg
22.17%
Phosphorus:193.19mg
19.32%
Vitamin C:15.69mg
19.01%
Fiber:4.09g
16.37%
Vitamin B1:0.24mg
15.77%
Potassium:542.86mg
15.51%
Copper:0.3mg
14.78%
Vitamin B6:0.27mg
13.41%
Calcium:128.06mg
12.81%
Vitamin B5:1.27mg
12.67%
Magnesium:48.22mg
12.06%
Vitamin B3:2.33mg
11.63%
Zinc:1.54mg
10.29%
Vitamin B12:0.44µg
7.42%
Vitamin D:1µg
6.67%
Source:My Recipes