Heart-Healthy Toast with Poached Egg
Start your day right with this Heart-Healthy Toast with Poached Egg, a wholesome and flavorful breakfast that’s as nutritious as it is satisfying. Featuring a base of golden, fiber-packed whole-grain bread, this recipe is topped with creamy mashed avocado, a handful of fresh spinach leaves, and a perfectly poached egg with a delightfully runny yolk. A hint of lemon juice and olive oil adds brightness and healthy fats, while a sprinkle of salt and pepper enhances every bite. Ready in just 10 minutes, this dish combines simple, heart-healthy ingredients into a delicious, nutrient-rich meal that will keep you energized throughout your day. It’s the perfect option for anyone looking to enjoy a quick and wholesome breakfast that supports a healthy lifestyle.
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Recipe Information
Ingredients
- 1 slice whole-grain bread
- 1 egg
- 0.25 avocado
- 0.25 cup fresh spinach leaves
- 0.25 teaspoon lemon juice
- 0.5 teaspoon olive oil
- 0.125 teaspoon salt
- 0.125 teaspoon black pepper
- 1 teaspoon vinegar (optional, for poaching)
Instructions
1. Bring a medium pot of water to a gentle simmer over medium heat. If desired, add 1 teaspoon of vinegar to the water to help set the egg white more quickly during poaching.
2. Crack the egg into a small bowl or ramekin. Gently lower the egg into the simmering water by submerging the edge of the bowl and letting the egg slide in. Allow the egg to poach without stirring for 3-4 minutes, or until the egg white is fully set and the yolk is still slightly runny.
3. While the egg is poaching, toast the slice of whole-grain bread in a toaster or toaster oven until golden brown.
4. Scoop out 1/4 of an avocado and mash it in a small bowl with a fork. Mix in the lemon juice, olive oil, a pinch of salt, and a pinch of black pepper to taste.
5. Once toasted, spread the mashed avocado mixture evenly over the slice of bread. Top with fresh spinach leaves.
6. Using a slotted spoon, carefully lift the poached egg out of the water and let any excess water drain off. Place the egg on top of the spinach and avocado-covered toast.
7. Season the poached egg with a small pinch of salt and black pepper, if desired. Serve immediately and enjoy your heart-healthy toast!
Nutrition Facts
Calories |
286 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 20.8 g | 27% | |
| Saturated Fat | 4.0 g | 20% | |
| Polyunsaturated Fat | 3.1 g | ||
| Cholesterol | 196 mg | 65% | |
| Sodium | 510 mg | 22% | |
| Total Carbohydrate | 18.5 g | 7% | |
| Dietary Fiber | 4.7 g | 17% | |
| Total Sugars | 2.3 g | ||
| Protein | 9.4 g | 19% | |
| Vitamin D | 1.2 mcg | 6% | |
| Calcium | 47 mg | 4% | |
| Iron | 2.2 mg | 12% | |
| Potassium | 340 mg | 7% | |
*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.
