Avocado toast with a twist
Prep Time:
5 min
Cook Time:
5 min
Serves:
1 Serving
Serving Size:
2 toasts (310 g)
Ingredients
Serves: 1
- ½ ripe avocado
- 1 tsp (5 mL) lemon or lime juice
- Pinch salt and pepper
- Cooking spray
- 2 eggs
- 2 slices whole-grain bread, or two 3" pieces of baguette, toasted
- ½ medium tomato, sliced
- ½ cup (125 mL) arugula or baby spinach
Instructions
- Scoop the flesh from the avocado into a small bowl. Add lemon juice, salt and pepper. Mash gently with a fork to combine. Set aside.
- Spray a medium non-stick skillet with cooking spray and heat over medium heat. Crack eggs into the pan and cook, without stirring, for 3 to 5 minutes until preferred consistency is reached.
- Divide avocado mixture evenly between toasted bread. Top each piece with sliced tomatoes, arugula and a fried egg.
Tips
- Heart-healthy: Monounsaturated fats include those found in avocados, olive and canola oils, and many nuts and seeds. This type of fat is thought to reduce the risk of heart disease and stroke due to its cholesterol-lowering effects, especially when used in place of saturated fat.
- Nutrition know-how: Did you know that recent research shows that eating up to 12 eggs a week has little to no effect on blood cholesterol? And don’t skip the yolk: eating the whole egg maximizes the protein and nutrients available to your body.
| Amount | % Daily Value | ||
|---|---|---|---|
| Calories 430 | |||
| Fat 23 g | 31 % | ||
| Saturated Fat 5 g + Trans Fat 0.1 g | 26 % | ||
| Cholesterol 370 mg | |||
| Sodium 570 mg | 25 % | ||
| Carbohydrate 38 g | |||
| Fibre 10 g | 36 % | ||
| Sugars 9 g | 9 % | ||
| Protein 21 g | |||
