Soft Boiled Egg with Asparagus Solidiers
- Danielle Willis
- Nov 15, 2015
- 1 min read
For this recipe, credit is due to BBC Goodfood chef Mary Cadogan, who originally brought this recipe to light. But back in the summer months, when I was cramming my brain with endless philosophy facts in the run up to my A Level exam, I decided to try it out for myself, in hope that the vitamins in the eggs would give me superhuman brain powers to pass my exam. Did it work? I’d say so, I passed with two marks off an A!
Anyway, for just 200 calories and with 12g protein this has now become a weekly pre-gym breakfast of mine, and over time, I have adapted it to suit my own appetite and agenda.
I now choose to have broccoli and asparagus soldiers, an unusual combination I know, nevertheless just as palatable. I also leave out the breadcrumbs and seasonings, just because chilli is a little hot on the mouth at the crack of dawn, and I prefer my bread whole as opposed to crumbled. But whatever takes your fancy.
Ingredients
1 egg
6-8 asparagus spears, chopped in halves
30g broccoli florets
1tbsp olive oil
50g wholemeal breadcrumbs
½ slice wholemeal bread
Method
Heat the oil in a pan. Add the breadcrumbs, frying until crisp and golden in colour
Season with a touch of paprika. Leave to cool
Cook the broccoli, asparagus and egg in a saucepan of boiling water for 4 minutes.
Drain the vegetables, and assemble onto a serving plate,
Break the shell of the egg, and season with salt and pepper to taste
Click here for the original recipe
