Avocado Toast with Egg

6 10 347
Ingredients Minutes Calories
Prep Cook Servings
5 min 5 min 2
Avocado Toast with Egg
Health Rating
A perfectly filing breakfast!

Ingredients


1 avocado(s) Avocado
1 tsp Lemon juice
2 large slice Mixed-grain bread
1 tsp Extra virgin olive oil
2 medium egg Egg
1 dash Salt and pepper

Instructions


  1. Toast the bread slices.
  2. Cut the avocado in half lengthwise, twist to separate, and remove & discard the pit.
  3. Scoop out the avocado flesh. Add it to a small bowl, and mash with a fork. Stir in the lemon juice.
  4. Heat olive oil on a pan on medium heat, and cook eggs sunny side up - crack eggs into the pan slowly so that the yolk doesn't run, Cook uninterrupted for 2-3 minutes until the yolks are completely set but still runny. 
  5. Spread the avocado on toast and top each piece with an egg. Sprinkle with sea salt, fresh ground pepper, and any additional toppings.

Notes:

Additional Toppings

  • Chopped tomatoes, fresh herbs, sprouts, cucumber, radish, onions, feta

Gluten-Free

  • Gluten-free bread 

Nutritional Highlights

  • Avocado is high in monounsaturated fatty acids which are beneficial for heart health, potassium, B vitamins and fiber
  • Eggs are a high-quality protein and a great source of omega 3 fatty acids (check carton label to make sure eggs are rich in omega 3 as some are not)

 


Nutrition Facts

Per Portion

Calories 347
Calories from fat 207
Calories from saturated fat 37
Total Fat 23.0 g
Saturated Fat 4.1 g
Trans Fat 0.0 g
Polyunsaturated Fat 3.3 g
Monounsaturated Fat 13.7 g
Cholesterol 170 mg
Sodium 239 mg
Potassium 618 mg
Total Carbohydrate 23.2 g
Dietary Fiber 9.1 g
Sugars 3.1 g
Protein 11.8 g

Dietary servings

Per Portion


Grain 0.9
Meat Alternative 0.5
Vegetables 1

Energy sources


Pygal27%445.2988490831509136.3815489080794260%344.7952701791162275.378414379972514%343.70403171588566115.1084160482559827%60%14%CarbohydratesFatProtein