Recipes · French · Breakfast
Sauteed Mushrooms and Asparagus with Bacon and Poached Egg
One serving has 452 kcal and 25 g protein, and at least a fifth of a woman's daily need of selenium (118%), riboflavin (102%), choline (94%), copper (73%), phosphorus (63%) and niacin (55%). Ready in 25 minutes.
- Preparation: 10 min
- Cooking: 15 min
- Makes: 1 serving (425 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein, Ketogenic (Keto)
- Contains: dairy, egg, pork
Ingredients
- 5 g Ghee, clarified butter
- 113 g Mushrooms, raw
- 100 g Asparagus, raw
- 50 g Pork, cured, bacon, unprepared
- 50 g Tomatoes, raw
- 1 g Salt, table
- 1 g Spices, pepper, black
- 100 g Egg, whole, raw
- 5 g Vinegar
Method
- Heat oil or butter in a non-stick skillet over medium heat. Add the sliced mushrooms and trimmed asparagus (or green beans). Sauté for 4-6 minutes, stirring occasionally, until the mushrooms are golden brown and the asparagus is tender but still slightly crisp.
- In the same skillet, lay the bacon slices flat and fry over medium heat until crispy, about 4-5 minutes per side. If using ground meat, cook it in the skillet until browned and fully cooked, breaking it into small pieces with a spatula. Remove and set aside on a plate lined with paper towels to drain excess grease.
- Fill a medium saucepan with water and bring it to a gentle simmer (not boiling). Add the vinegar to the water. Crack each egg into a small bowl to ensure the yolk remains intact. Gently slide one egg at a time into the simmering water. Let the egg cook for 3-4 minutes for a runny yolk or longer if you prefer a firmer yolk. Remove the poached eggs with a slotted spoon and place them on a paper towel to drain.
- On a serving plate, arrange the sautéed mushrooms and asparagus as a base. Add fresh tomato slices to the plate, slightly overlapping for a colorful presentation. Season with salt and black pepper to taste.
- Lay the crispy bacon slices or cooked ground meat on top of the vegetable mixture. Gently place the poached egg on top of the bacon.
- If desired, serve with a slice of crusty bread or toast on the side to soak up the egg yolk and juices. Serve the dish immediately while warm.
- Chef's Tips for Beginners Perfect Poached Eggs: Keep the water at a gentle simmer (not boiling) to prevent the egg whites from breaking apart. Adding vinegar helps the egg whites stay together. Mushroom Sauté: Avoid overcrowding the skillet to ensure the mushrooms brown evenly. If needed, cook them in batches. Crispy Bacon: Start with a cold skillet for bacon to render the fat evenly, resulting in crispier slices. Serving Suggestion: If you’re not a fan of poached eggs, substitute with fried or soft-boiled eggs.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 452 kcal | 21% |
| Carbohydrates | 12.2 g | |
| Water | 348 mL | |
| Fiber | 4.1 g | 14% |
| Protein | 25.2 g | 53% |
| Tryptophan | 0.03 g | |
| Threonine | 0.09 g | |
| Isoleucine | 0.08 g | |
| Leucine | 0.14 g | |
| Lysine | 0.11 g | |
| Methionine | 0.03 g | |
| Cystine | 0.03 g | |
| Phenylalanine | 0.08 g | |
| Tyrosine | 0.06 g | |
| Valine | 0.12 g | |
| Histidine | 0.05 g | |
| Fat | 34.2 g | |
| Monounsaturated | 13.1 g | |
| Polyunsaturated | 5.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.4 g | |
| Saturated | 12.7 g | |
| Trans-Fats | 0.07 g | |
| Cholesterol | 457 mg | |
| Calcium | 90.9 mg | 9% |
| Copper | 0.66 mg | 73% |
| Iron | 4.5 mg | 25% |
| Magnesium | 49.8 mg | 16% |
| Manganese | 0.29 mg | 16% |
| Phosphorus | 438 mg | 63% |
| Potassium | 984 mg | 21% |
| Selenium | 65 µg | 118% |
| Sodium | 903 mg | |
| Zinc | 3 mg | 38% |
| Thiamin (vitamin B1) | 0.44 mg | 40% |
| Riboflavin (vitamin B2) | 1.1 mg | 102% |
| Niacin (vitamin B3) | 7.7 mg | 55% |
| Pantothenic acid (vitamin B5) | 0.57 mg | 11% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 169 µg | 42% |
| Cobalamin (vitamin B12) | 1.3 µg | 55% |
| Choline | 399 mg | 94% |
| Vitamin A | 282 µg | 40% |
| Vitamin C | 16.1 mg | 21% |
| Vitamin D (D2 + D3) | 8 IU | 1% |
| Vitamin E | 2.9 mg | 19% |
| Vitamin K | 47.7 µg | 53% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
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