Avocado Toast with Eggs

This Avocado Toast with Eggs is a delightful and nutritious dinner option, featuring creamy avocado and perfectly cooked eggs atop crispy whole grain bread. It's a simple yet satisfying meal that combines healthy fats with protein for a balanced dish.

Ingredients

• Whole grain bread - 4 slices
• Ripe avocado - 1 medium
• Eggs - 4 large
• Olive oil - 2 tablespoons
• Lemon juice - 1 tablespoon
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Red pepper flakes - 1/4 teaspoon (optional)
• Fresh parsley - 2 tablespoons, chopped (for garnish)

Steps

1. Toast the whole grain bread slices in a toaster or on a skillet until golden brown and crispy.
2. While the bread is toasting, cut the avocado in half, remove the pit, and scoop the flesh into a bowl.
3. Mash the avocado with a fork, then mix in the lemon juice, salt, and black pepper to taste.
4. In a non-stick skillet, heat 1 tablespoon of olive oil over medium heat.
5. Crack the eggs into the skillet and cook them sunny-side up or to your preferred doneness, about 3-4 minutes.
6. Spread the mashed avocado evenly over the toasted bread slices.
7. Place two eggs on each slice of avocado toast.
8. Drizzle the remaining olive oil over the top and sprinkle with red pepper flakes and chopped parsley for garnish.

Nutrition

• Calories: 450
• Protein: 14 g
• Carbs: 40 g
• Fiber: 10 g
• Sugar: 1 g
• Sodium: 350 mg
• Cholesterol: 372 mg
• Total Fat: 30 g
• Saturated Fat: 5 g
• Unsaturated Fat: 24 g
• Water: 0.5 L

Health Benefits

• Rich in healthy monounsaturated fats from avocado, which support heart health.
• High in fiber, aiding digestion and promoting a feeling of fullness.

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