Heart-Healthy Avocado Toast with Egg and Tomatoes
Indulge in the creamy, nutrient-packed goodness of Heart-Healthy Avocado Toast with Egg and Tomatoes, a deliciously satisfying breakfast or light lunch that's as wholesome as it is flavorful. Featuring a base of crispy whole-grain toast topped with mashed avocado mixed with zesty lemon juice, this recipe delivers healthy fats and vibrant citrus notes. Perfectly poached eggs add a luscious, runny yolk, while juicy cherry tomatoes dressed in extra virgin olive oil bring bursts of sweetness and tang. Finished with fresh basil for an herby aroma and a sprinkle of crushed red pepper flakes for a hint of spice, this dish is a heart-smart way to start your day. Ready in just 20 minutes, it's a simple yet elegant recipe that’s packed with flavor, rich in nutrients, and ideal for anyone seeking a quick, health-conscious meal.
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Recipe Information
Ingredients
- 2 slices whole grain bread slices
- 1 whole ripe avocado
- 2 whole large egg
- 100 grams cherry tomatoes
- 0.5 whole lemon
- 1 tablespoon extra virgin olive oil
- 6 leaves fresh basil leaves
- 0.5 teaspoon salt
- 0.25 teaspoon black pepper
- 0.125 teaspoon crushed red pepper flakes
Instructions
Start by toasting the whole grain bread slices until they are golden and crispy.
While the bread toasts, cut the ripe avocado in half, remove the pit, and scoop the flesh into a bowl. Mash the avocado with a fork until it reaches your desired consistency.
Squeeze the juice of half a lemon into the mashed avocado. Add 0.25 teaspoon of salt and 0.125 teaspoon of black pepper, then mix well.
Fill a medium saucepan with water, add a splash of vinegar, and bring it to a gentle simmer. Carefully crack the eggs into separate small bowls or ramekins.
Create a gentle whirlpool in the simmering water using a spoon or spatula and carefully slide the eggs into the center, one at a time. Poach the eggs for about 3 to 4 minutes, or until the whites are set and the yolks are still runny.
While the eggs are poaching, halve the cherry tomatoes and place them in a small bowl. Drizzle 1 tablespoon of extra virgin olive oil over the tomatoes and season with the remaining salt and pepper. Toss gently to combine.
Once the eggs are finished poaching, use a slotted spoon to carefully lift them out of the water and rest them on a paper towel to drain excess water.
Spread the mashed avocado evenly over the toasted bread slices.
Top each slice with a poached egg, followed by the dressed cherry tomatoes.
Garnish with fresh basil leaves and a pinch of crushed red pepper flakes. Serve immediately and enjoy your heart-healthy avocado toast!
Nutrition Facts
Calories |
672 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 47.9 g | 61% | |
| Saturated Fat | 8.8 g | 44% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 1599 mg | 70% | |
| Total Carbohydrate | 44.7 g | 16% | |
| Dietary Fiber | 16.3 g | 58% | |
| Total Sugars | 7.5 g | ||
| Protein | 23.9 g | 48% | |
| Vitamin D | 2.1 mcg | 10% | |
| Calcium | 161 mg | 12% | |
| Iron | 5.2 mg | 29% | |
| Potassium | 1300 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
