AVOCADO TOAST AND EGG
Time: 10 minutes
Time: 10 minutes
thick slice country white bread
teaspoons unsalted butter
thin slices avocado
thin slices tomato
teaspoons chopped fresh cilantro
and pepper, optional
- TOAST bread. SPREAD with butter.
- Meanwhile, SPRAY a
small skillet with cooking spray. FRY egg according to personal
preference for doneness.
- TOP bread with avocado and tomato. SPRINKLE
with cilantro. PLACE egg on top. SPRINKLE
with salt and pepper if desired.
- Substitute mayonnaise for the butter.
- A poached egg may be prepared instead of a fried
egg to top the toast.
- Add chopped green onions and shredded Cheddar
cheese to this tasty open-faced sandwich, if desired.
- Garnish plate with a sprig of cilantro.
· Fresh eggs are best for frying or poaching.
· To FRY an
egg, spray small skillet with cooking spray OR add 1 teaspoon to 2 tablespoons
butter or vegetable oil. HEAT skillet on medium-high heat. SLIP egg into pan and immediately
reduce heat to low. COOK slowly until white is completely set and yolk begins to
thicken. BASTE egg with butter OR turn over to cook both sides.
· To POACH an
egg, bring 2 to 3-inches of water to boiling in deep skillet or omelet
pan. BREAK cold egg into a custard cup.
SLIP egg into water. COOK
until whites are completely set and yolk begins to thicken but is not hard,
about 3 to 5 minutes. REMOVE carefully with a slotted spoon.
Nutrition information per serving (1
topped piece of toast): 278 calories; 16g total fat; 7g saturated fat; 2g
polyunsaturated fat; 5g monounsaturated fat;
206mg cholesterol; 275mg sodium; 23g carbohydrate; 3g dietary
11g protein; 822.2 IU Vitamin A; 46.7 IU Vitamin D;
75.4mg calcium; 2.5mg iron; 152.8mg choline.
This recipe is an excellent
source of Protein, Folate and Choline, and a good source of Fiber,
Vitamin A, Vitamin D and Iron.