在30分钟内享用健康的早午餐吃旋转重复'荷包蛋,芦笋和芝麻菜沙拉的食谱。一个嫩的荷包蛋很美味,尤其是在芦笋和酥脆的芝麻菜上享用时。
荷包蛋和芦笋沙拉
原料
- 1汤匙橄榄油
- 1茶匙柠檬汁
- 2茶匙白香醋
- 1磅(225克)芦笋(约12-14个茎),修剪
- 4杯(120克)新鲜的芝麻菜
- 1/4杯(40克)切成薄片的红洋葱
- 3个小萝卜
- 1/4杯(10克)松散包装的新鲜草药(我使用了罗勒和欧芹)
- 2个大鸡蛋
- 黑胡椒粉
方向
在一个小碗中,将橄榄油,柠檬汁和香醋搅拌均匀。搁置。
将芦笋蒸到沸水上,直到嫩嫩的酥脆,如果茎薄/中等,大约4分钟,如果厚7分钟,则厚7分钟。从火上移开。
在一个大碗中,将芝麻菜,红洋葱,萝卜和新鲜草药混合在一起。淋上调味料,然后扔掉。
在两个板或碗之间分配芝麻菜混合物。在每个土墩的沙拉上排列3个芦笋茎。
水煮蛋,带3到4英寸的水a boil in the saucepan and add 2 tablespoons of distilled white vinegar. Turn the heat on the stove down to low until the water is barely bubbling and keep it that way throughout the poaching process. Break the eggs into a ramekin one at a time making sure not to break the yolk. With a long-handled spoon, gently stir the water in a circular motion to create a gentle whirlpool. While the water is still gently swirling, carefully add the eggs to the water, cooking no more than 2 at a time. Cook for 3 minutes, gently nudging the eggs with a spoon to keep the whites close to the yolk. When the eggs are done, the whites should be firm.
准备好鸡蛋后,用开槽的勺子将它们从锅中取出,并用纸巾轻轻拍打它们以除去多余的水。将它们放在芦笋矛上,并在顶部磨碎一些新鲜的黑胡椒。
营养信息
服务:2|份量:1个鸡蛋 + 1/2蔬菜混合物
每份服务:卡路里:208;总脂肪:12克;饱和脂肪:3G;单不饱和脂肪:7g;胆固醇:212mg;钠:92mg;碳水化合物:15克;饮食纤维:6G;糖:8克;蛋白质:13G
营养奖金:钾:754mg;铁:38%;维生素A:71%;维生素C:53%;钙:16%