Sweet Potato Toast with Soft Boiled Eggs

11 30 566
Ingredients Minutes Calories
Prep Cook Servings
5 min 25 min 2
Sweet Potato Toast with Soft Boiled Eggs
Health Rating

Ingredients


2 medium potato 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!

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 

 


Nutrition Facts

Per Portion

Calories 566
Calories from fat 309
Calories from saturated fat 88
Total Fat 34 g
Saturated Fat 9.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.7 g
Monounsaturated Fat 17.1 g
Cholesterol 365 mg
Sodium 568 mg
Potassium 1342 mg
Total Carbohydrate 41 g
Dietary Fiber 11.5 g
Sugars 9.9 g
Protein 22.9 g

Dietary servings

Per Portion


Meat Alternative 1.4
Milk Alternative 0.6
Vegetables 3.7

Energy sources


Pygal29%449.6542059873777141.6300263418843355%345.23065495273073275.567705347638716%337.1938402856743118.3991175604899429%55%16%CarbohydratesFatProtein
Recipe from:
Breakfast