Avocado Toast with Poached Egg Recipe

 A Nutritious Nirvana

INTRODUCTION: Indulge in the creamy, crunchy, and utterly divine union of avocado toast and poached egg. This trendy yet timeless breakfast or brunch recipe is a masterclass in texture and flavor, combining the velvety richness of avocado, the satisfying crunch of whole grain bread, and the delicate, oozing yolk of a perfectly poached egg. With its effortless elegance and nutritious profile, this dish is sure to become your new morning obsession.

Ingredients:

- 2 slices whole grain bread (1/2 inch thick)

- 1 ripe avocado, mashed

- 1/2 teaspoon salt

- 1/4 teaspoon black pepper

- 1/4 teaspoon red pepper flakes (optional)

- 1 tablespoon freshly squeezed lemon juice

- 1 large egg

- 1 tablespoon white vinegar

- Fresh parsley or chives for garnish (optional)

Instructions:

1. Toast the bread until lightly browned.

2. Spread the mashed avocado on top of the toast.

3. Sprinkle salt, black pepper, and red pepper flakes (if using) over the avocado.

4. Drizzle lemon juice over the avocado.

5. Bring a pot of water to a simmer and add the vinegar.

6. Crack the egg into the water and poach for 3-4 minutes or until the whites are set and yolks are cooked to desired doneness.

7. Remove the egg with a slotted spoon and place on top of the avocado toast.

8. Garnish with parsley or chives (if using).

9. Serve immediately and enjoy!

Tips:

- Use ripe but firm avocados for the best results.

- Adjust the amount of red pepper flakes to your desired level of spiciness.

- For a runnier yolk, poach the egg for 3 minutes. For a firmer yolk, poach for 4 minutes.

Nutrition information per serving:

- Calories: 320

- Fat: 22g

- Saturated fat: 3.5g

- Cholesterol: 180mg

- Sodium: 250mg

- Carbohydrates: 25g

- Fiber: 7g

- Protein: 12g

Vitamins and minerals:

- Vitamin A: 10% of the Daily Value (DV)

- Vitamin C: 20% of the DV

- Calcium: 4% of the DV

- Iron: 15% of the DV

- Potassium: 20% of the DV

- Vitamin E: 10% of the DV

- Vitamin K: 25% of the DV

Macronutrient breakdown:

- Carbohydrates: 35%

- Protein: 15%

- Fat: 50%

Note: These values are approximate and may vary based on specific ingredients, portion sizes, and cooking methods used.

Variations:

- Using whole wheat bread: +2g fiber, +10mg sodium

- Adding cherry tomatoes: +20 calories, +2g sugar, +10% DV vitamin C

- Using poached egg whites only: -100 calories, -5g fat, -150mg cholesterol