Mashed avocado on toast with a fried egg and sliced tomato. The egg is the protein here; the avocado is the fat.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in9 minutes
- Prep3 min
- Cook6 min
- Serves1
Ingredients
- 2 slices wholegrain bread
- 70 g avocado
- 2 eggs
- 60 g tomatoes (incl. cherry)
Method
- Toast the bread. Slice the tomato.
- Halve the avocado, scoop the flesh into a bowl, and mash it with a fork, a pinch of salt and a squeeze of lemon if you have one.
- Fry the eggs in a lightly oiled non-stick pan over medium heat until the whites are set and the yolks are as firm as you like them.
- Spread the avocado on the toast, lay the tomato over it and put the eggs on top.
What this plate gives you
The eggs give about 13 g of the 22 g of protein and the bread most of the rest; the avocado gives the fat, 22 g in all, and half the 9 g of fibre. The reason the avocado is weighed is that a whole one is anything from 120 to 250 g, and at 70 g the plate is 427 calories, a fifth of a 2,000-calorie day, where a whole large avocado would take it past 600. Poach or fry the eggs to a runny yolk; it is the sauce.
Swaps
- A third egg: about 6 g more protein and 70 more calories.
- Sourdough for the wholegrain: less fibre, the same calories.
- Chilli flakes and lemon on the avocado: no change to the numbers.
Keeping it
None. Cut avocado browns and toast softens. Cook the eggs and mash the avocado when you eat.
