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Arugula, Asparagus and Avocado Breakfast Salad
A healthy breakfast salad loaded with my favorite greens - arugula, asparagus and avocado.
Prep Time
5 mins
Cook Time
5 mins
Total Time
25 mins
Servings: 2
Calories: 433 kcal
Course:
Breakfast
Cuisine:
American
Ingredients
- 22 stalks asparagus (I used asparagus tips as they're thinner)
- 1 tbsp olive oil
- salt and pepper to taste
- 2 cups arugula
- 1 cup microgreens
- 1/2 avocado
- 2 eggs
- 2 tbsp sunflower seeds
Lemon Vinaigrette
- 2 tbsp olive oil
- 3 tsp lemon juice
- 1/2 tsp shallot finely diced
- 1/4 tsp Dijon mustard
- salt and pepper to taste
Instructions
- Wash and trim the asparagus. Cut into 1 to 1 1/2 inch pieces.
- Heat the olive oil in a small pan on medium-high heat. Add the asparagus pieces, season with salt and pepper and cook for 2-4 minutes (depending on the thickness of your stalks). Set aside.
- Heat a small pot of water on high heat and bring to a boil. Reduce the heat to a gentle simmer and with a spoon, carefully add the eggs. Immediately set a timer for 6 1/2 minutes for soft-boiled eggs (as you see pictured). If you'd like your eggs a little firmer, set your timer for 7 - 7 1/2 minutes. Increase the heat until you reach a boil again.
- While the eggs are boiling, create an ice-water bath in a bowl.
- Make the lemon vinaigrette by whisking together all dressing ingredients in a small bowl, and set aside.
- When the eggs are done, remove them from the pot with your spoon and immediately submerge in the ice-water bath, to stop the cooking process.
- Assemble the salads by dividing up the arugula and microgreens between two bowls. Add the asparagus and sunflower seeds. Peel and slice the avocado, adding a 1/4 avocado to each serving. Peel the eggs, slice in half and add to the salads. Drizzle the lemon vinaigrette on top.
Cup of Yum
Nutrition Information
Calories
433kcal
(22%)
Carbohydrates
15g
(5%)
Protein
13g
(26%)
Fat
38g
(58%)
Saturated Fat
5g
(25%)
Cholesterol
163mg
(54%)
Sodium
84mg
(4%)
Potassium
798mg
(23%)
Fiber
8g
(32%)
Sugar
4g
(8%)
Vitamin A
2140IU
(43%)
Vitamin C
22.1mg
(25%)
Calcium
118mg
(12%)
Iron
5.8mg
(32%)
Nutrition Facts
Serving: 2Serving
Amount Per Serving
Calories 433
% Daily Value*
| Calories | 433kcal | 22% |
| Carbohydrates | 15g | 5% |
| Protein | 13g | 26% |
| Fat | 38g | 58% |
| Saturated Fat | 5g | 25% |
| Cholesterol | 163mg | 54% |
| Sodium | 84mg | 4% |
| Potassium | 798mg | 17% |
| Fiber | 8g | 32% |
| Sugar | 4g | 8% |
| Vitamin A | 2140IU | 43% |
| Vitamin C | 22.1mg | 25% |
| Calcium | 118mg | 12% |
| Iron | 5.8mg | 32% |
* Percent Daily Values are based on a 2,000 calorie diet.