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.
Serves 2
Ingredients
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
Directions
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
Nutrition Information
| Per serve | Per 100g | |
| Energy | 1400kJ (334Cal) | 767kJ (183Cal) |
| Protein | 16.6g | 9.1g |
| Fat, Total | 21.1g | 11.6g |
| – Long Chain N3 | 250mg | 137mg |
| – Saturated | 8.3g | 4.6g |
| – Polyunsaturated | 2.5g | 1.4g |
| – Monounsaturated | 10.4g | 5.7g |
| Cholesterol | 196mg | 108mg |
| Carbohydrate | 18.2g | 10.0g |
| – Sugars | 2.2g | 1.2g |
| Dietary Fibre | 3.1g | 1.7g |
| Sodium | 449mg | 246mg |
| Calcium | 122mg (15%RDI) | 67.2mg |
| Iron | 1.9mg (16%RDI) | 1.1mg |
| Vitamin C | 15.3mg (38%RDI) | 8.4mg |
Categorised in: Articles, Holistic Support
