Day 5

Breakfast: Feta Asparagus and Egg Delight

Cooking time: 20 minutes

Calories: 416

Ingredients:
  •   ½ cup (67) asparagus, fibrous ends trimmed
  •   ½ cup (46g) broccolini
  •   Pinch of salt and pepper
  •   1 garlic clove
  •   1 teaspoon extra-virgin olive oil
  •   1 teaspoon apple cider vinegar
  •   2 eggs
  •   2oz (56g) feta cheese, crumbled
  •   1 tablespoon green olives, pitted and sliced
  •    1 teaspoon pumpkin seeds
How to make:
  1.     Bring a medium pot with 1 cup of water and a pinch of salt to a boil.
  2.     Add asparagus and broccolini, cook for 6-7 minutes, drain well, and set aside.
  3.     Peel and mince the garlic clove.
  4.     Heat a skillet with olive oil over medium heat, and add garlic, asparagus, and broccolini. Season with salt and pepper. Cook for about 5 minutes.
  5.     In the same pot used to cook asparagus and broccolini, add one cup of water and the vinegar and put to simmer. Add one egg to a small mixing bowl.
  6.     Swirl the water using a spoon and add one egg to the middle of the whirlpool. Cover and turn off the heat and cook the egg for 6 minutes exactly. Carefully take it out and place it over the asparagus. Repeat the procedure with the other eggs.
  7.  Arrange the whole asparagus and broccolini on serving plates, add poached eggs, sliced olives, and pumpkin seeds and sprinkle everything with feta cheese.
Nutrients

Water: 222.59 g

 

Energy: 416 kcal

 

Protein: 25 g

 

Total lipid (fat): 32 g

 

Saturated fat: 12 g

 

Carbohydrate: 10 g

 

Fiber, total dietary: 3.3 g

 

Sugars, including NLEA: 2.5 g

 

Added sugars: 0 g

 

Calcium (Ca): 384.72 mg

 

Iron (Fe): 4.74 mg

 

Magnesium (Mg): 43.46 mg

 

Phosphorus (P): 454.59 mg

 

Potassium (K): 459.04  mg

 

Sodium (Na): 1064.08 mg