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  • 1/3 cup natural yoghurt
  • 1 tablespoon lemon juice
  • 2 teaspoons white vinegar
  • 1 tablespoon chives, chopped
  • 2 bunches asparagus, ends trimmed
  • 2 teaspoons white vinegar, extra
  • 2 eggs, at room temperature
  • 1 wholegrain English muffin, split
  • ½ small avocado, peeled and stoned
  • freshly ground or cracked black pepper
  • chopped chives, extra, to serve
  1. Make dressing by combining yoghurt, lemon juice, vinegar and chives in a small bowl. Divide between two small bowls.
  2. Fill a large, deep frypan with water and bring to the boil. Add asparagus and simmer over medium heat for 2 minutes or until bright green and tender. Refresh under cold running water, drain well and set aside. Alternatively, asparagus can be barbequed. Spray with olive or canola oil spray and barbeque for 1-2 minutes turning frequently until slightly charred.
  3. Bring frypan back to the boil and add extra vinegar.
  4. Break an egg into a cup or saucer.
  5. Keep water just simmering, then stir in one direction to create a whirlpool. Tip egg into the centre of the pan. Cook without stirring for 2-3 minutes for a soft yolk or 3-4 minutes for a firm-set yolk.
  6. Remove the cooked egg with a slotted spoon and drain on a plate lined with paper towels; cover to keep warm. Repeat with remaining egg.
  7. Toast English muffin and spread each half with avocado. Place on a plate and top with asparagus, dressing and poached egg. Season with black pepper and sprinkle with extra chives. Serve immediately.

Microwave variations
Asparagus: place in a covered microwave-safe dish with a tablespoon of water on high (100%) for 2 minutes until just tender.

Poached eggs: half fill a coffee mug (or similar) with tap water and a very small splash of white vinegar. Crack egg into the mug, without breaking the yolk. Place the mug in the microwave for 1 minute on high. If you start to hear crackling/popping noises, stop the microwave and check the egg to see if it’s cooked. For a thoroughly cooked egg, place in microwave for a further 30 seconds. Discard hot water and serve.

Alternatives

  • Substitute vegetables such as baby spinach, mushrooms or tomato for asparagus.

Storage Suggestions

  • Eat immediately.

Equipment List

  • 2 small bowls
  • deep frypan
  • tongs
  • plate
  • cup or saucer
  • slotted spoon
  • knife
  • serving plates

Acknowledgements

Recipe from LiveLighter® campaign © State of Western Australia 2012 reproduced with permission.

Nutrition Information


246g Quantity per serving Quantity per 100g
Energy 1021kJ 415kJ
Protein 14.0g 5.7g
Fat, total 11.5g 4.7g
— Saturated 3.1g 1.3g
Carbohydrate 17.8g 7.2g
— Sugars 4.3g 1.7g
Fibre 4.3g 1.8g
Sodium 226mg 92mg