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Sautéed Broccoli and Asparagus with Eggs⏱ 35 min total
Recipes

Sautéed Broccoli and Asparagus with Eggs

Per 1 serving · 329 g · 10 ingredients

Calories
491
25%
of a 2,000 cal day
  • Protein
    31g
    25% of calories
  • Carbs
    41g
    33% of calories
  • Fat
    24g
    43% of calories
Portion

At a glance

One serving of Sautéed Broccoli and Asparagus with Eggs (329 g) has 491 calories, with 31 g of protein, 41 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (43% of calories). It is high in protein (62% DV), dietary fiber (34% DV) and Vitamin A (24% DV). Keep an eye on saturated fat and cholesterol, which provide 29% and 127% of the daily value.

Per 100 g
149cal
low energy density
Protein per 100 cal
6.3g
Net carbs
31g
carbs minus fiber
Fiber
9.6g
4.5 g sugar

High in

20%+ of the daily value

  • Protein62%
  • Dietary fiber34%
  • Vitamin A24%
  • Vitamin C97%
  • Vitamin E30%
  • Vitamin K105%

Good source of

10–19% of the daily value

  • Vitamin D14%
  • Calcium14%
  • Magnesium18%

Watch

20%+ of the daily value

  • Saturated fat29%
  • Cholesterol127%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min
  1. 1

    Bring a large saucepan of water to a boil for poaching, and set a ridged grill pan or large skillet over high heat to preheat.

  2. 2

    Add the asparagus, broccoli, and chopped bacon to the hot dry pan. Season lightly with salt and pepper and cook, turning often, until bacon is crisp and vegetables are lightly charred and just tender, 3–5 minutes.

  3. 3

    Rinse the lentils, then cook on the stovetop or in the microwave according to package directions until tender; drain very well.

  4. 4

    Reduce the boiling water to a gentle simmer. Crack in the eggs and poach until whites are set and yolks remain runny, 3–4 minutes. Lift out with a slotted spoon and drain briefly on paper towels.

  5. 5

    Transfer the vegetables and bacon to a large bowl. Add the olive oil, sherry vinegar, and cooked lentils; season to taste with salt and pepper and toss to combine.

  6. 6

    Divide onto plates, top with the poached eggs, and finish with the toasted, chopped hazelnuts. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (329 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A215 μg
24%
Vitamin C87 mg
97%
Vitamin D2 μg
14%
Vitamin E5 mg
30%
Vitamin K126 μg
105%
Thiamine1 mg
58%
Riboflavin (B2)1 mg
58%
Niacin3 mg
20%
Vitamin B61 mg
56%
Folate (B9)376 μg
94%
Vitamin B121 μg
40%
Pantothenic acid3 mg
68%
Choline376 mg
68%

Minerals

NutrientAmount% Daily Value
Calcium140 mg
14%
Iron7 mg
91%
Potassium954 mg
20%
Magnesium76 mg
18%
Phosphorus464 mg
66%
Zinc4 mg
35%
Copper1 mg
81%
Manganese1 mg
62%
Selenium37 μg
67%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine2 g—
Alpha Linolenic Acid (ALA)0.1 g—
Alpha carotene29 μg—
Arginine2 g—
Aspartic acid4 g—
Beta carotene628 μg—
Caffeine0 mg—
Cystine1 g—
Docosahexaenoic Acid (DHA)0.1 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride2 μg—
Fructose1 g—
Galactose0 g—
Glucose1 g—
Glutamic acid5 g—
Glycine1 g—
Histidine1 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose0.2 g—
Leucine2 g—
Lycopene0 μg—
Lysine2 g—
Maltose0.3 g—
Methionine1 g—
Monounsaturated fats12 g—
Phenylalanine2 g—
Polyunsaturated fats4 g—
Proline1 g—
Retinol161 μg—
Serine2 g—
Starch24 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 30.1 g—
Total omega 62 g—
Tryptophan0.4 g—
Tyrosine1 g—
Valine2 g—
Vitamin D20 μg—
Vitamin D32 μg—

Burning 491 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 93min
    Walking (3.5 mph)
  • 59min
    Cycling (moderate)
  • 41min
    Running (6 mph)
  • 69min
    Swimming laps

Common questions

How many calories are in Sautéed Broccoli and Asparagus with Eggs?

One serving of Sautéed Broccoli and Asparagus with Eggs (1 serving) has 491 calories, which works out to 149 calories per 100 g. That is about 25% of a 2,000-calorie day.

Are Sautéed Broccoli and Asparagus with Eggs high in protein?

It provides a solid 31 g of protein per serving (62% of the 50 g daily value), but protein supplies only 25% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Sautéed Broccoli and Asparagus with Eggs keto-friendly?

It is hard to fit into a strict keto diet. One serving has 31 g of net carbs and 33% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Sautéed Broccoli and Asparagus with Eggs?

333 mg per serving.

How much sugar is in Sautéed Broccoli and Asparagus with Eggs?

4.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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