A classic and nutritious breakfast that combines the creaminess of ripe avocado with the protein of poached egg and the crunchy touch of seeds. Perfect to start the day with sustained energy.
Mediterranean
Avocado Toasts with Poached Egg and Seeds
Avocado toast with poached egg and seeds: Healthy breakfast rich in good fats and proteins. Easy recipe ready in 15 min.
- Spain
- Breakfast
- Light
- High protein
- High fiber
- Low sugar
- easy
10 min
Tiempo de Preparación
2
Servings
Nutrición por ración
- Calories 320 kcal
- Protein 14 g
- Fiber 9 g
- Carbohydrates 28 g
- Fat 18 g
- Sodium 280 mg
Story behind the dish
Preparation
Avocado Toast with Poached Egg and Seeds is a preparation from Spain with easy difficulty. Reserve about 15 minutes in total (10 for mise en place and preparation, 5 for cooking). Follow the 5 phases in order: each step indicates what to do, what to observe and, when applicable, the time or level of fire.
Before you start
- Have ready: 2 slices of whole wheat rye bread.
- Have ready: 1 ripe avocado.
- Have ready: 2 eggs.
- Have ready: 1 tablespoon of hemp seeds.
- Have ready: 1 tablespoon chia seeds.
- Salt, oil and spices measured and within reach.
- Clean utensils, board and clear work surface.
-
Toast the bread in the toaster until crispy
Toast the bread in the toaster until crispy. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Mash the avocado with a fork
Mash the avocado with a fork, add lemon juice, salt and pepper. Taste before serving: the balance between salt, acidity and fat defines the final result.
Taste before serving: the balance between salt, acidity and fat defines the final result.
-
Put water with a splash of vinegar to heat without boiling
Heat water with a splash of vinegar without boiling. Create a swirl and pour in the egg. Cook 3 min. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Spread the avocado on the toast
Spread the avocado on the toast. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
-
Place the poached egg on top
Place the poached egg on top. Add seeds, paprika and chives. Go slowly and confirm texture, aroma and color before moving to the next step.
Go slowly and confirm texture, aroma and color before moving to the next step.
Chef's tips
- Marinate with enough time in advance for the marinade to penetrate, but not too much if it contains lemon or vinegar.
- Take the eggs out of the refrigerator in advance if the recipe requires it: they temper better and set more stable.
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