Parmesan asparagus with poached eggs is a delicious and nutritious dish that combines the earthy flavors of asparagus with the creamy richness of poached eggs, all topped with a sprinkle of savory Parmesan cheese.
Parmesan asparagus with poached eggs is a dish that offers several nutritional benefits, and it can be a nutritious and delicious addition to your diet. Here are some of the benefits associated with this dish:
- High in Protein: Eggs are an excellent source of high-quality protein, which is essential for building and repairing tissues in the body. One large poached egg contains about 6 grams of protein. This makes the dish a good choice for individuals looking to increase their protein intake.
- Rich in Fiber: Asparagus is a good source of dietary fiber, which can aid in digestion and help maintain a healthy gut. A diet high in fiber is associated with numerous health benefits, including improved bowel regularity and a reduced risk of certain diseases.
- Low in Calories: This dish is relatively low in calories, making it a good option for those watching their calorie intake. It provides essential nutrients without excessive caloric content.
- Nutrient-Rich: Asparagus is rich in essential vitamins and minerals, including vitamin K (important for blood clotting and bone health), vitamin A (good for vision and immune function), and folate (important during pregnancy). It’s also a good source of vitamin C and various B vitamins.
- Healthy Fats: The olive oil used to roast the asparagus is a source of healthy monounsaturated fats, which can contribute to heart health when consumed in moderation.
- Calcium and Protein from Parmesan: Parmesan cheese is a source of calcium, which is essential for strong bones and teeth. It also provides additional protein and a rich, savory flavor to the dish.
- Nutrient Diversity: By combining asparagus, eggs, and Parmesan cheese, you get a variety of nutrients in one dish. This can help ensure that you’re meeting your daily nutritional needs.
- Low Carbohydrate: If you’re following a low-carbohydrate or ketogenic diet, this dish is a good choice as it’s low in carbs while still providing essential nutrients.
It’s worth noting that while this dish offers numerous benefits, portion control and overall dietary balance are important. You can enjoy this dish as part of a well-rounded diet, but it’s a good idea to pair it with other nutrient-rich foods to ensure you get a wide range of essential nutrients.
Additionally, individual dietary needs and preferences may vary, so be mindful of any dietary restrictions or allergies you have when preparing or consuming this dish.
For the asparagus:
- 1 bunch of fresh asparagus, trimmed
- Olive oil
- Salt and pepper to taste
- Grated Parmesan cheese
For the poached eggs:
- 8 Eggs
- 2 tablespoons white wine vinegar
- Preheat oven to 400°F (200°C) and line a large baking sheet with parchment paper.
- Drizzle the asparagus with olive oil and season with salt and pepper. Toss to coat evenly.
- Arrange the seasoned asparagus on a baking sheet in a single layer.
- Roast in the preheated oven for about 10-15 minutes, or until the asparagus is tender but still slightly crisp.
- As the asparagus cooks, poach the eggs: Fill a deep saucepan with water and bring it to a gentle simmer. You don't want the water to boil vigorously; it should be just below boiling point.
- Add the vinegar to the simmering water.
- Crack an egg into a small bowl or ramekin.
- Create a gentle whirlpool in the simmering water by stirring it with a spoon, and then gently slide the egg into the center of the whirlpool. This helps the egg whites wrap around the yolk
- Poach the egg for about 3-4 minutes for a runny yolk or longer if you prefer it more well-done.
- Use a slotted spoon to carefully remove the poached egg from the water and place it on a plate lined with a paper towel to absorb any excess water. Repeat the process for each egg.
- Place the roasted asparagus on a serving plate.
- Carefully place the poached eggs on top of the asparagus.
- Sprinkle grated Parmesan cheese over the eggs and asparagus.