Poached Eggs with Zesty Lemon Feta and Avocado Smash on Wholegrain
This high protein breakfast contains a source of Calcium and Iron plus a good source of Vitamin C. The multigrain sourdough toast makes a healthy base for this hearty breakfast and it contains lots of healthy monounsaturated fats as per the Mediterranean diet. Choose Omega 3 Fortified Eggs from the supermarket to boost your intake of these essential fatty acids which are good for the heart, brain and many other body functions.
½ Large Ripe Avocado
1Tb Reduced Fat Feta cheese
0.5 lemon – juice and rind required
2 eggs – omega 3 fortified if available
2 Slices Multigrain Sourdough Toast (gluten free optional)
Pinch Black Pepper
1. In a bowl add chopped avocado, the zest and juice of ½ lemon, cracked pepper and crumbled feta cheese and mix through with a fork but keep chunky.
2. Bring water 8cm deep to a simmer in a saucepan with 2tsp of white vinegar. Swirl water first before gently adding one cracked egg at a time to help the water wrap around the egg white. Cook for 2 ½ to 3 mins depending on how runny you like your eggs.
3. Spread the avocado smash evenly between 2 slices of wholegrain sourdough toast (optional gluten free) and top with one poached egg each. Serves x 2 people.
Serving size: 182g
|Per serve||Per 100g|
|Energy||1400kJ (334Cal)||767kJ (183Cal)|
|– Long Chain N3||250mg||137mg|
|Vitamin C||15.3mg (38%RDI)||8.4mg|