Recipe: Sunny Side Up Over Grilled Greens

Asparagus is one of the "stinky" green vegetables, but don't let the smell scare you away from its many health nutrients,  folate, vitamin A, C, and K to name a few. Why not throw some asparagus along with your lean grilled meat by simply wrapping a whole bunch of asparagus in aluminum foil and cooking them until they reach the softness and crunch you desire. Once they are done to your liking, take them out of the aluminum foil and cook on the grill for 2-3 minutes to get the grill appearance, flavor, and crispness.

Food weight: 1.5!

INGREDIENTS:

Yield: 3 servings  (1 egg white over about 5 asparagus spears and 6-7 brussels sprout halves sprinkled with ½ Tablespoon of parmesan cheese and balsamic vinaigrette)

·       1 bunch of asparagus (15 spears), remove ¼ bottom of spear (woody part, snap the end off)

·       10 brussels sprouts, cut in halved

·       ½ cup of yellow cherry tomatoes

·       1.5 Tablespoons of olive oil (1/2 tablespoon for the asparagus, Brussels sprouts, and tomatoes)

·       3 egg whites  (1/4 cup egg substitute = 1 egg)

·       1.5 Tablespoons of grated parmesan cheese

·       1.5 Tablespoons of balsamic glaze

·       1 tsp of cracked black pepper

DIRECTIONS:

Pre-heat grill to 350 ° F. Wrap asparagus and brussels sprouts in aluminum foil with ½  Tablespoon olive oil drizzled on top (wrap asparagus and brussels sprouts separately). Cook for 20 minutes in aluminum foil. Then remove asparagus and brussels sprouts from aluminum foil and place on the grill to cook for 2-3 minutes.

In a small lightly greased skillet, sauté the yellow cherry tomatoes on low-medium for 10 minutes.

While the vegetables are cooking, crack a whole egg into a bowl and removing the egg yolk (or use 1 egg equivalent from an egg white substitute). After the tomatoes are sautéed, keep the skillet on low and pour one egg white into the skillet. Cook each egg white for 3-5 minutes until the egg white is a solid.

*If you want your fried egg to be in the shape of a circle vs. spreading all over the pan, put a cookie cutter or open jar top on your skillet and pour your egg white into the cookie cutter or open jar top to be cooked in a restricted area on the skillet.

Place the fried egg white on top of grilled vegetables. Sprinkle your egg and grilled vegetables with parmesan cheese, balsamic vinaigrette, and black pepper. Serve immediately.  

Nutrition Information Per Serving: Food weight: 1.5, Calories: 146 kcal, Fat: 8 g, Cholesterol: 2 mg, Carbohydrates: 12 g, Dietary Fiber: 4 g, Protein: 9 g, Sodium: 112 mg

- See more at: http://corp.fitnesstogether.com/nutrition-together/cookbook/recipe-of-the-week/#sthash.Z0XacEUy.dpuf