Sunny Side Up Eggs with Avocado on Toast
This easy breakfast is filling, delicious and offers protein, healthy monounsaturated fat and fiber, along with vitamins and minerals such as vitamin K, folate and potassium. I know the morning can be rough, but this breakfast takes about 10 minutes to make and will keep you full for hours, without compromising your calories.
Ingredients (serves 1):
2 large eggs
1 slice whole wheat bread
Nonstick vegetable oil cooking spray
dash ground black pepper
1. Spray small pan with nonstick vegetable oil cooking spray. Warm over medium heat.
2.Slice avocado in half and slice one half in half again. Remove fruit from skin and transfer to small bowl. Mash with fork. (*Note: If you save the half with the pit, the avocado will not brown as fast. Store in refrigerator in air tight plastic bag for 1-2 days)
3. Place bread in toaster and warm until toasted and golden brown (about 5 minutes).
4. Crack eggs into pan (or into bowl first, if you prefer, and transfer into pan), add salt and pepper and cover. Cook until white is solid but yolk is still somewhat liquid (about 5 minutes). There should be a fine white film over the yolk.
5. Remove toast from toaster and transfer avocado on top of toast, spreading evenly in a thin layer. Add egg on top once cooked. Serve hot and enjoy!
The Goods: What’s Inside?
Nutritional Analysis Per Serving:
Calories 323 calories, Total Fat 17 g, Saturated Fat 4 g, Cholesterol 372 mg, Carbohydrates 27 g, Fiber 5 g, Protein 17 g, Sodium 711 mg, Calcium 82 mg
*Note: This nutritional analysis includes a bread that is not low sodium and also a dash of table salt. Salt content may vary.