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Avocado and Egg Toast

Very quick and easy! And incredibly good for you! Avocado and egg toast is a wonderful start to the workday for anyone who watches what they eat. A healthy, nourishing breakfast like this is sure to wake you up and give you plenty of strength and energy. The main thing is to find a ripe, tasty avocado. Everything else for the toast you've almost certainly got in the fridge already.

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Avocado and egg sandwiches
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Composition / ingredients

Servings:
Translation table of volumetric measures
Nutrients and energy value of the composition of the recipe
By weight of the composition:
Proteins 17 % 7 g
Fats 31 % 13 g
Carbohydrates 52 % 22 g
223 kcal
GI: 9 / 0 / 91
  • Put the egg (you can use a quail egg instead, but then double the amount) into a small saucepan of water, set it over the heat, and boil until hard. Cooking time is about 10–12 minutes from the moment the water boils. It's best to cook over low heat so the egg doesn't crack. Then run the egg under cold water and peel off the shell. Next you'll need a slice of bread. This recipe uses whole-grain rye bread, but you can really use any bread or loaf you like, depending on your own taste. Toast the slice of bread in a dry skillet until it has an appetizing golden crust on both sides. Or toast it in a toaster, if you have one. The avocado for the toast should be ripe and soft, so it's easier to mash into a purée. But by no means use an overripe one, or it can give the finished toast an off taste. So: first rinse the ripe avocado under running water and wipe it dry with a paper towel. Then peel off the skin and mash the soft, ripe flesh with a fork. Spread the avocado straight onto the bread, distributing the purée evenly over the whole surface of the toasted slice. Drizzle a little lemon juice over the avocado — this gives the toast a bright, fresh tang. With a sharp knife, slice the peeled boiled egg into even rounds and lay them over the avocado purée, again spreading them evenly across the toast. Season with salt and any dried spices you like (ground black pepper, oregano, marjoram, and so on). As a final touch, drizzle the avocado and egg toast with extra-virgin olive oil. Now it's ready to taste. Enjoy!

Caloric content of the products possible in the composition of the dish

  • Avocado - 208  kcal/100g
  • Darnitsky bread - 206  kcal/100g
  • Premium wheat flour bread - 254  kcal/100g
  • Bread from grade 1 wheat flour - 226  kcal/100g
  • Bread from grade 2 wheat flour - 220  kcal/100g
  • Wheat bread from coarse flour - 250  kcal/100g
  • Rye bread from sifted flour - 189  kcal/100g
  • Rye bread from wholemeal flour - 181  kcal/100g
  • Protein bran bread - 182  kcal/100g
  • Wheat protein bread - 242  kcal/100g
  • Whole-grain bread - 231  kcal/100g
  • Doktorsky bread - 232  kcal/100g
  • Orlovsky bread - 211  kcal/100g
  • Ukrainian bread - 213  kcal/100g
  • Plain loaf - 248  kcal/100g
  • Loaf from premium flour - 265  kcal/100g
  • City rolls from grade 1 flour - 254  kcal/100g
  • City bun - 261  kcal/100g
  • Sweet bun - 252  kcal/100g
  • Plain bagels - 336  kcal/100g
  • Bread - 254  kcal/100g
  • Salt - 0  kcal/100g
  • Dried spices - 240  kcal/100g
  • Lemon juice - 16  kcal/100g
  • Olive oil - 913  kcal/100g
  • Chicken egg - 80  kcal/100g

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