Adding a little Greek yogurt and hot sauce makes your eggs fun again. Add some ham to balance the flavour and asparagus to boost the vitamins and minerals and add fresh crunch and this might be your new favourite protein-packed nutrient-dense breakfast.
The eggs and ham provide plenty of bioavailable protein along with a complementary profile of vitamins B1, B2 and B5, along with choline, iron, selenium and zinc.
Yogurt adds some luxurious texture while the asparagus boosts folate, vitamins A and K1 and a broad range of minerals.
One serve provides 310 calories, 33 g protein, 16 g fat, 6 g of net carbs and P:E = 1.5.
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
- 3 slices (90 g or 3 oz) of ham
- 4 spears of asparagus, steamed
- 2 eggs, poached
- 2 Tbsp of Greek yogurt
- Sprinkle of paprika
- A drizzle of Sriracha sauce
- Place the slices of ham on your plate next to the steamed asparagus, lay the poached eggs on the ham and then top with the greek yogurt, sprinkle over some paprika and a drizzle of Sriracha sauce.
Pro tip: You can poach eggs quickly in a microwave. Place the egg in a teacup with 1 teaspoon of water. Place the saucer on the top of the cup and microwave for 30-40 seconds or until whites are cooked but the yolk is still runny.
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