Smashed Avocado and Eggs
18:14
Prep time
Cook time
Total time
Recipe type: Breakfast
Ingredients
- 1/2 an Avocado
- 2 Eggs
- 1 Tbsp Lime Juice
- 1 Small Tomato (or 4/5 Cherry Tomatoes)
- 1-2 Pieces of wholegrain/wholemeal bread
- Pepper
- 1 Tbsp Vegetable Oil
Method
- Turn your fry pan on to medium/low heat and add the vegetable oil. I use grapeseed oil, but you can use any type of vegetable/cooking oils.
- Once your pan is hot enough spread the oil around reaching all corners of the pan.
- Put your bread into the toaster
- Add the eggs to the pan and let it sit for about 3-4 minutes or until the egg whites have completely changed colour. If the eggs start to sizzle or bubble turn the heat down.
- Meanwhile, mash up your avocado in a small bowl, add a touch (1 Tsp) of lime juice and some cracked pepper and spread onto the bread with a fork.
- Dice up the tomato into small pieces and lay on top of the avocado.
- Add the eggs on top of the tomato and serve with some cracked pepper and lime juice.
**I used turkish bread in this recipe as it was the only bread I had in the house - It is best to keep to unrefined carbohydrates such as rye, wholegrain, wholemeal, wheat and high fibre breads.
**For the cooking oil I used grapeseed oil - but any type of vegetable oil is best. You can use canola oil, olive oil, avocado oil, nut oils and so on.
Meal Serve Sizes
This meal contains
- 1 serve of vegetables. 1/2 and avocado and 1 small tomato
- 1 serve of grains. 1 turkish bread roll (cut in half)
- 1 serve of meat and poultry, fish, eggs, nuts/seeds and legumes/beans. 2 Large Eggs
Nutritional
Information
Total Kilojoules: 2,167
Component
|
Total
|
Daily
Requirements*
|
Protein
|
20 g
|
50g
|
Carbohydrates
|
49 g
|
310g
|
Fibre
|
6 g
|
30g
|
Sugar
|
3 g
|
90g
|
Fat
|
25 g
|
60g
|
Saturated Fat
|
5 g
|
~ 24 g
|
Polyunsaturated fat
|
3 g
|
8 – 9g (w) 13 – 15g (m)
|
Monounsaturated fat
|
11 g
|
~2.4 g
|
Sodium
|
548 mg
|
<2,300 mg (maximum)
|
Potassium
|
560 mg
|
2,800 mg (w); 3,800 (m)
|
Vitamin A
|
216 μg
|
900μg
|
Vitamin C
|
15.3 mg
|
45 mg
|
Calcium
|
60 mg
|
1,000 mg (1,300 for 70+)
|
Iron
|
3 mg
|
18 mg (w), 8 mg (m)
|
*Based on an average daily intake of 8,900kJ per day.
**RDI for protein can be calculated as 0.75 g/kg (w), 0.84 g/kg (m)
Eg. If I am a 55 kg woman my RDI = 0.75x55 = 41.25g
**To learn more about serve sizes check out the Eat for Health Guidelines
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