Long Read

Dietitian Chef K’s Poached Eggs with Asparagus, Mangetout and Warm Baby Corn Salad

Ready in 30 minutes

Serves 1 person

Ingredients

  • 2 Medium Eggs 
  • 2 Pickled White Asparagus
  • 3 Green Asparagus  
  • 3 Baby Corn  
  • 25g Garden Peas 
  • 50g Mangetout 
  • 15g Cress/Baby Salad Leaves   
  • 15ml White Wine Vinegar. 
  • 1-2 Mint Leaves 
  • Salt and Pepper 
  • Lemon Juice 
  • Chopped Parsley or Micro Cress to finish

Method

  1. Prepare the vegetables by washing the salad leaves and setting aside in a bowl. Prepare the asparagus by trimming off the woody end, not the tip and gently peel (this depends on the age of the asparagus. Cut mangetout into three diagonal shapes and corn into halves down the middle, place in boiling water and cook for 90sec keeping vegetables firm and crunchy.  Place peas in the water 20 secs before draining, drain mangetout, baby sweetcorn and garden peas together .   
  2. Bring a medium saucepan to the boil with a pinch of salt. Place asparagus in the water and cook for 120sec, drain and set aside.  
  3. Place asparagus in a medium heated frying pan gently rolling around to give a gentle roasted look.   
  4. Fill a small pan just over ¾  with water and bring it to the boil. Add 15ml of white wine vinegar and turn down to simmer.  Crack the eggs one at a time into small cups or ramekins  and gently tip into the simmering water. Lightly poach for 2-3 minutes for soft yolks. 
  5. Remove with a slotted spoon and drain on kitchen towels. 
  6.  Toss all vegetables together in a bowl with salad and a squeeze of lemon juice, season with salt and pepper.  
  7. Place salad and vegetables on a plate and gently place poached eggs on top and season eggs with salt and pepper.  

Tips

Vegetables can be prepared in advance to save time

Nutritionals

217 calories

19g Protein

9g Fat

11g Carbs

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Kwayera Simpson

Kwayera Simpson

Writer and expert

Kwayera graduated from Leeds Beckett University with a BSc (Hons) Dietetics. Kwayera works for the NHS as a community dietitian, supporting people to make healthy food choices. With a previous career as a professional chef for over 20 years, Kwayera enjoys sharing recipes and inspiration on social media. As a dietitian working with people with long term conditions he understands the importance of a balanced lifestyle and a stepped approach to reach an individual's goal.


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