Ingredients
- Ripe Avocado: (1/2 per serving) Provides creamy texture and healthy fats. Choose an avocado that yields slightly to gentle pressure but isn’t mushy.
- Large Egg: (1 per serving) A protein powerhouse and the star of the show. Use fresh, quality eggs for the best flavor and texture.
- Slice of Bread: (1-2 slices per serving) Your base for deliciousness. Opt for whole wheat, sourdough, multigrain, or your favorite type for added fiber and flavor.
- Olive Oil or Butter: (1 teaspoon) For cooking the egg and toasting the bread (optional). Adds flavor and helps with browning.
- Salt & Black Pepper: (To taste) Essential seasonings to enhance the flavors. Freshly ground black pepper is recommended for a bolder taste.
- Optional Red Pepper Flakes: (Pinch) Adds a touch of heat for those who like a little spice.
- Optional Lemon Juice or Lime Juice: (Few drops) Brightens the avocado and prevents browning.
Instructions
- Toast the Bread: Begin by toasting your bread slices to your desired level of crispness. You can use a toaster, toaster oven, or a skillet over medium heat with a touch of olive oil or butter for a golden-brown, slightly crispy exterior. If using a skillet, toast both sides of the bread until golden.
- Prepare the Avocado: While the bread is toasting, halve the avocado, remove the pit, and scoop the flesh into a small bowl. Mash the avocado with a fork to your desired consistency. Some prefer it completely smooth, while others like it slightly chunky. Season the mashed avocado with salt, pepper, and a squeeze of lemon or lime juice (if using). Mix well to combine the flavors.
- Cook the Egg: There are several ways to cook the egg for your toast, choose your favorite method for a perfect 5-minute egg:
- Fried Egg (Sunny-Side Up or Over-Easy): Heat a non-stick skillet over medium heat with a teaspoon of olive oil or butter. Crack the egg directly into the hot skillet. For sunny-side up, cook until the whites are set and the yolk is still runny (about 2-3 minutes). For over-easy, cook for 2-3 minutes, then gently flip and cook for another minute or less, keeping the yolk runny.
- Poached Egg: Bring a pot of water to a simmer (not a rolling boil). Add a splash of vinegar (optional, helps whites set). Crack the egg into a small bowl. Create a gentle whirlpool in the simmering water and carefully slide the egg into the center. Poach for 3-4 minutes for a runny yolk. Remove with a slotted spoon.
- Microwave Poached Egg (Fastest): In a microwave-safe mug, add ½ cup of water and a pinch of salt. Crack the egg into the water. Gently pierce the yolk with a toothpick (this prevents explosion). Cover the mug with a microwave-safe plate or plastic wrap (vented). Microwave on high for 45-60 seconds, or until the white is set and the yolk is still runny. Cooking times may vary based on microwave wattage.
- Assemble the Toast: Once the bread is toasted and the egg is cooked, it’s time to assemble your masterpiece. Spread the mashed avocado evenly over the toasted bread.
- Top with the Egg: Carefully place the cooked egg on top of the avocado-covered toast.
- Season and Serve: Season the egg with salt and pepper to taste. For an extra kick, sprinkle a pinch of red pepper flakes over the top. Serve immediately and enjoy your delicious and nutritious 5-Minute Egg & Avocado Toast!
Nutrition
- Serving Size: one normal portion
- Calories: 350
- Fat: 25g
- Saturated Fat: 4g
- Carbohydrates: 25g
- Fiber: 7g
- Protein: 15g
- Cholesterol: 200mg