Sweet Potato Toast with Soft Boiled Eggs

Sweet Potato Toast with Soft Boiled Eggs

Health Rating
Prep Cook Ready in Servings
5 min 25 min 30 min 2

Ingredients


2 medium potato(es) Sweet potato
1 tsp Extra virgin olive oil
1 pinch Salt and pepper
1 avocado(s) Avocado
1/2 cup cubes Tofu, silken, soft
1 cup Baby spinach (or other greens)
4 medium egg Egg (soft boiled)
1 medium Radish (cut into matchsticks, or broccoli sprouts)
1 tomato Roma tomatoes (sliced; optional)
57 gm Goat feta cheese (optional)
1 tbsp Lemon juice (to taste)

Instructions


1. For the avocado mash:

  • Scoop out 1/2 an avocado and use a fork to mash it in a bowl with the tofu and a squeeze of lemon juice.

 

2. For the soft-boiled eggs:

  • Fill a medium pot with water and sea salt and bring the water almost to boiling.
  • You should see the tiny bubbles forming and maybe a few larger ones (if it starts boiling that’s OK, it will still cook fine!).
  • Once nearly boiling, carefully lower 4 eggs into the water and reduce heat to a simmer (i.e. the lowest setting).
  • Set a timer for 5-6 minutes and remove eggs as soon as the timer goes off and gently place them in the ice bath to chill.
  • After they have cooled, peel them and set aside.

 

3. To assemble each serving: 

  • Use the sweet potato slices from 1 potato to make a 2 grid-like structures on the plate (or you can fan them out slightly).
  • Top each structure of potato slices evenly with baby spinach, avocado mash, tomato slices, goat cheese crumbles, radish matchsticks and one soft-boiled egg.
  • Pierce the middle of the egg and let all the yolk pour out.
  • Sprinkle liberally with sea salt and pepper. Enjoy!

Nutrition Facts

Per Portion

Calories 368
Calories from fat 188
Calories from saturated fat 58
Total Fat 20.9 g
Saturated Fat 6.4 g
Trans Fat 0
Polyunsaturated Fat 2.0 g
Monounsaturated Fat 11.2 g
Cholesterol 25.2 mg
Sodium 408 mg
Potassium 1034 mg
Total Carbohydrate 37 g
Dietary Fiber 11.0 g
Sugars 7.4 g
Protein 8.5 g

Dietary servings

Per Portion


Meat Alternative 1.4
Milk Alternative 0.6
Vegetables 1.8

Energy sources


Pygal13%415.79501776445477114.882715951909868%394.018247381019281.6230410477752518%331.86578689005466121.6299786814371413%68%18%CarbohydratesFatProtein

Notes:

Eggs

are a great source of protein and contain some important B vitamins important for health and maintenance of the body

Avocados

are a rich source of monounsaturated fatty acids which are important for heart health 

 

Recipe from:
Breakfast