Poached eggs with avocado toast

3 steps

Updated at: Fri, 25 Aug 2023 13:08:37 GMT

Nutrition balance score

Unbalanced

Glycemic Index

Low

Glycemic Load

High

Nutrition per serving

Calories470.3 kcal (24%)

Total Fat24 g (34%)

Carbs43.5 g (17%)

Sugars15.8 g (18%)

Protein23.4 g (47%)

Sodium419.4 mg (21%)

Fiber8.2 g (29%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

2Eggs

large, raw

1 sliceWhole-wheat bread

3 TbspCheddar cheese

reduced-fat, shredded

4 TbspAvocado

0.5Tomato

medium, whole, sliced

1 dashBlack pepper

ground

3.5 ozFruit

any type, 1, small piece

Instructions

Step 1

Bring a small pot of water to the boil. Turn down to a gentle simmer and carefully break in the eggs. Leave for 30 seconds, then using a spoon, gently check the eggs are not sticking to the pan, or each other. Leave the eggs to poach for about 2 minutes for a soft center or 4 minutes for a hard yolk, then remove with a slotted spoon once cooked to your liking.

Step 2

At the same time, toast bread, add cheese slice, and spread with avocado. Top with tomatoes and gently break poached eggs over toast. Season to taste.

Step 3

Follow with a piece of fresh fruit, or save for a mid-morning snack.