Avocado Toast with Egg

Avocado Toast with Egg

A perfectly filing breakfast!
Health Rating
Prep Cook Ready in Servings
5 min 5 min 10 min 2

Ingredients


1 avocado(s) Avocado
2 medium egg Egg (cooked, sunnyside up)
1 tsp Extra virgin olive oil
1 tsp Lemon juice
2 large slice Mixed-grain bread
1/4 tsp Sea salt
1/4 tsp Black 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 pan on medium heat, and cook eggs sunny side up - crack eggs into 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.

Nutrition Facts

Per Portion

Calories 348
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 496 mg
Potassium 620 mg
Total Carbohydrate 23.3 g
Dietary Fiber 9.2 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%445.45115458662167136.5516564539408460%344.5844160076074275.2857329198518514%343.70584961406536115.1075901742652427%60%14%CarbohydratesFatProtein

Notes:

For additional nutrients

top with tomatoes, fresh herbs, cucumber, radish, onions, feta

have Ezekiel bread which is high in protein containing 18 essential amino acids

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

 

Recipe from:
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