Heart-Healthy Avocado Toast with Poached Egg
Elevate your breakfast game with this heart-healthy avocado toast topped with a perfectly poached egg. This quick and easy recipe pairs the creamy, nutrient-rich goodness of ripe avocado with the crunch of golden whole grain toast and the silky perfection of a runny egg. Brightened with fresh lemon juice and a hint of sea salt and black pepper, each bite is loaded with heart-loving fats and essential nutrients. Topped with a drizzle of extra virgin olive oil and a sprinkle of fresh herbs, this dish is as satisfying as it is wholesome. Perfect for a nourishing start to your day, this avocado toast is a wholesome, flavorful choice for breakfast or brunch in just 20 minutes.
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Recipe Information
Ingredients
- 2 slices whole grain bread
- 1 ripe avocado
- 2 large eggs
- 1 teaspoon lemon juice
- 0.25 teaspoon sea salt
- 0.25 teaspoon ground black pepper
- 1 tablespoon fresh chives or parsley
- 1 tablespoon white vinegar
- 1 teaspoon extra virgin olive oil
Instructions
Start by bringing a medium saucepan filled with 3 inches of water to a simmer over medium heat. Add the white vinegar to the simmering water to help the egg whites cook better.
While waiting for the water to simmer, prepare the avocado mixture. Slice the avocado in half, remove the pit, and scoop out the flesh into a small bowl.
Mash the avocado with a fork until smooth or to your preferred texture. Stir in the lemon juice, sea salt, and black pepper. Mix well and set aside.
Toast the whole grain bread slices in a toaster or under a broiler until they are golden brown and crisp.
For poaching the eggs, crack each egg into a small cup or bowl, which will make it easier to add to the simmering water.
Carefully slide each egg into the water, one at a time. Poach for about 3-4 minutes for a soft runny yolk or 5-6 minutes for a firmer yolk.
While the eggs are poaching, spread the mashed avocado evenly onto the toasted bread slices.
Once the eggs are poached to your desired doneness, use a slotted spoon to remove them from the water and let them drain on a paper towel to remove excess moisture.
Place one poached egg on top of each slice of avocado toast.
Drizzle the extra virgin olive oil over the top and sprinkle with fresh chives or parsley.
Serve immediately for a delicious, heart-healthy breakfast option.
Nutrition Facts
Calories |
669 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 48.6 g | 62% | |
| Saturated Fat | 8.7 g | 43% | |
| Polyunsaturated Fat | 1.2 g | ||
| Cholesterol | 372 mg | 124% | |
| Sodium | 967 mg | 42% | |
| Total Carbohydrate | 42.2 g | 15% | |
| Dietary Fiber | 14.7 g | 52% | |
| Total Sugars | 4.5 g | ||
| Protein | 23.4 g | 47% | |
| Vitamin D | 2.0 mcg | 10% | |
| Calcium | 143 mg | 11% | |
| Iron | 4.6 mg | 26% | |
| Potassium | 1034 mg | 22% | |
*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.
