Avocado and Egg Toast

Avocado and Egg Toast is a delightful and nutritious breakfast featuring creamy avocado spread over toasted bread, topped with a perfectly cooked egg. This dish is not only filling but also packed with healthy fats and protein, making it a great start to your day.

Ingredients

• Whole grain bread - 2 slices
• Ripe avocado - 1 medium
• Large eggs - 2
• Fresh lemon juice - 1 tablespoon
• Salt - to taste
• Black pepper - to taste
• Red pepper flakes - 1/4 teaspoon (optional)
• Fresh cilantro - for garnish (optional)

Steps

1. Toast the slices of whole grain bread in a toaster or on a skillet until golden brown.
2. While the bread is toasting, cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Mash the avocado with a fork, adding fresh lemon juice, salt, and pepper to taste.
4. In a non-stick skillet, bring a small pot of water to a gentle simmer for poaching the eggs.
5. Crack each egg into a small bowl, then gently slide them into the simmering water one at a time.
6. Poach the eggs for about 3-4 minutes for a runny yolk, or longer if desired.
7. Remove the eggs with a slotted spoon and let them drain on a paper towel.
8. Spread the mashed avocado evenly over the toasted bread.
9. Top each toast with a poached egg, sprinkle with red pepper flakes if using, and garnish with fresh cilantro if desired.
10. Serve immediately and enjoy your nutritious breakfast!

Nutrition

• Calories: 350
• Protein: 12 g
• Carbs: 30 g
• Fiber: 10 g
• Sugar: 1 g
• Sodium: 300 mg
• Cholesterol: 210 mg
• Total Fat: 22 g
• Saturated Fat: 3 g
• Unsaturated Fat: 17 g
• Water: 0.2 L

Health Benefits

• Rich in healthy fats from avocado, which support heart health.
• High in protein from eggs, promoting muscle repair and growth.

Tags