Active Time:5 minsTotal Time:5 minsServings:1Yield:1 servingJump to Nutrition Facts
Active Time:5 minsTotal Time:5 minsServings:1Yield:1 serving
Active Time:5 mins
Active Time:
5 mins
Total Time:5 mins
Total Time:
Servings:1
Servings:
1
Yield:1 serving
Yield:
1 serving
Jump to Nutrition Facts
Jump to recipe
Tips from the EatingWell Test Kitchen
These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too!
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients¼avocado¼teaspoonground pepper⅛teaspoongarlic powder1slicewhole-wheat bread, toasted1largeegg, fried1teaspoonSriracha (Optional)1tablespoonscallion, sliced (Optional)
Cook Mode(Keep screen awake)
Ingredients
¼avocado
¼teaspoonground pepper
⅛teaspoongarlic powder
1slicewhole-wheat bread, toasted
1largeegg, fried
1teaspoonSriracha (Optional)
1tablespoonscallion, sliced (Optional)
DirectionsYou can toast your bread in the toaster, or use a small skillet (which you can also use for frying your egg). Toasting your bread before prepping the avocado gives it time to cool and firm up before topping.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyRemove the peel from the avocado and add the avocado flesh to the bowl along with all of the seasonings. A regular fork works well for mashing and mixing, and you can use it again later to help scoop and spread the mixture on the toast. Combine avocado, pepper and garlic powder in a small bowl and gently mash.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyAdd a bit of nonstick cooking spray or extra-virgin olive oil to a small nonstick pan. Once the pan is hot, crack the egg and add it to the skillet. Cook, undisturbed, until the whites are set and the edges are crispy, about 3 minutes. Once it’s ready, take the skillet off the heat and get ready to assemble everything.Diana RattrayScrape the avocado mash onto the cooled toast, then top with the fried egg. Garnish with the Sriracha and scallion, if desired.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyFrequently Asked QuestionsThis recipe is best if made and enjoyed immediately. Luckily, it only takes a few minutes to put together.You’ll only need 1/4 of an avocado for this recipe, so you’ll need tosavethe rest. We’ve found that the best way to do this is to leave as much of the remaining avocado intact as possible. That means leaving the skin and pit attached to the remaining piece of avocado before covering it with plastic wrap and refrigerating. For best results, make sure the plastic wrap is directly touching the flesh to prevent exposure to oxygen, which causes it to brown.Of course! You can easily swap whole-grain bread for your favorite gluten-free variety. Another option is to skip the bread and use a roasted slice of sweet potato, zucchini or yellow squash as a base. Just keep in mind that this substitution will change the meal’s nutritional content.For seasonings, try everything bagel seasoning, togarashi, za’atar, dukkah, herbes de Provence or panch phoron. Add some microgreens, sprouts or finely shredded carrots, cabbage or other shredded vegetables for color and crunch. Any hot sauce would be fantastic or tahini, lemon or lime juice, low-sodium soy sauce or fish sauce. Remember, any adjustment here will alter the nutrition.Originally appeared: Diabetic Living Magazine, Fall 2018
Directions
You can toast your bread in the toaster, or use a small skillet (which you can also use for frying your egg). Toasting your bread before prepping the avocado gives it time to cool and firm up before topping.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyRemove the peel from the avocado and add the avocado flesh to the bowl along with all of the seasonings. A regular fork works well for mashing and mixing, and you can use it again later to help scoop and spread the mixture on the toast. Combine avocado, pepper and garlic powder in a small bowl and gently mash.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyAdd a bit of nonstick cooking spray or extra-virgin olive oil to a small nonstick pan. Once the pan is hot, crack the egg and add it to the skillet. Cook, undisturbed, until the whites are set and the edges are crispy, about 3 minutes. Once it’s ready, take the skillet off the heat and get ready to assemble everything.Diana RattrayScrape the avocado mash onto the cooled toast, then top with the fried egg. Garnish with the Sriracha and scallion, if desired.Photographer: Fred Hardy, Food Stylist: Margaret Monroe DickeyFrequently Asked QuestionsThis recipe is best if made and enjoyed immediately. Luckily, it only takes a few minutes to put together.You’ll only need 1/4 of an avocado for this recipe, so you’ll need tosavethe rest. We’ve found that the best way to do this is to leave as much of the remaining avocado intact as possible. That means leaving the skin and pit attached to the remaining piece of avocado before covering it with plastic wrap and refrigerating. For best results, make sure the plastic wrap is directly touching the flesh to prevent exposure to oxygen, which causes it to brown.Of course! You can easily swap whole-grain bread for your favorite gluten-free variety. Another option is to skip the bread and use a roasted slice of sweet potato, zucchini or yellow squash as a base. Just keep in mind that this substitution will change the meal’s nutritional content.For seasonings, try everything bagel seasoning, togarashi, za’atar, dukkah, herbes de Provence or panch phoron. Add some microgreens, sprouts or finely shredded carrots, cabbage or other shredded vegetables for color and crunch. Any hot sauce would be fantastic or tahini, lemon or lime juice, low-sodium soy sauce or fish sauce. Remember, any adjustment here will alter the nutrition.
You can toast your bread in the toaster, or use a small skillet (which you can also use for frying your egg). Toasting your bread before prepping the avocado gives it time to cool and firm up before topping.
Photographer: Fred Hardy, Food Stylist: Margaret Monroe Dickey
Remove the peel from the avocado and add the avocado flesh to the bowl along with all of the seasonings. A regular fork works well for mashing and mixing, and you can use it again later to help scoop and spread the mixture on the toast. Combine avocado, pepper and garlic powder in a small bowl and gently mash.
Add a bit of nonstick cooking spray or extra-virgin olive oil to a small nonstick pan. Once the pan is hot, crack the egg and add it to the skillet. Cook, undisturbed, until the whites are set and the edges are crispy, about 3 minutes. Once it’s ready, take the skillet off the heat and get ready to assemble everything.
Diana Rattray
Scrape the avocado mash onto the cooled toast, then top with the fried egg. Garnish with the Sriracha and scallion, if desired.
Frequently Asked QuestionsThis recipe is best if made and enjoyed immediately. Luckily, it only takes a few minutes to put together.You’ll only need 1/4 of an avocado for this recipe, so you’ll need tosavethe rest. We’ve found that the best way to do this is to leave as much of the remaining avocado intact as possible. That means leaving the skin and pit attached to the remaining piece of avocado before covering it with plastic wrap and refrigerating. For best results, make sure the plastic wrap is directly touching the flesh to prevent exposure to oxygen, which causes it to brown.Of course! You can easily swap whole-grain bread for your favorite gluten-free variety. Another option is to skip the bread and use a roasted slice of sweet potato, zucchini or yellow squash as a base. Just keep in mind that this substitution will change the meal’s nutritional content.For seasonings, try everything bagel seasoning, togarashi, za’atar, dukkah, herbes de Provence or panch phoron. Add some microgreens, sprouts or finely shredded carrots, cabbage or other shredded vegetables for color and crunch. Any hot sauce would be fantastic or tahini, lemon or lime juice, low-sodium soy sauce or fish sauce. Remember, any adjustment here will alter the nutrition.
Frequently Asked Questions
This recipe is best if made and enjoyed immediately. Luckily, it only takes a few minutes to put together.
You’ll only need 1/4 of an avocado for this recipe, so you’ll need tosavethe rest. We’ve found that the best way to do this is to leave as much of the remaining avocado intact as possible. That means leaving the skin and pit attached to the remaining piece of avocado before covering it with plastic wrap and refrigerating. For best results, make sure the plastic wrap is directly touching the flesh to prevent exposure to oxygen, which causes it to brown.
Of course! You can easily swap whole-grain bread for your favorite gluten-free variety. Another option is to skip the bread and use a roasted slice of sweet potato, zucchini or yellow squash as a base. Just keep in mind that this substitution will change the meal’s nutritional content.
For seasonings, try everything bagel seasoning, togarashi, za’atar, dukkah, herbes de Provence or panch phoron. Add some microgreens, sprouts or finely shredded carrots, cabbage or other shredded vegetables for color and crunch. Any hot sauce would be fantastic or tahini, lemon or lime juice, low-sodium soy sauce or fish sauce. Remember, any adjustment here will alter the nutrition.
Originally appeared: Diabetic Living Magazine, Fall 2018
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Nutrition Facts(per serving)271Calories18gFat18gCarbs12gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
Sara Haas, RDN, LDN
andLinda Frahm
Linda Frahm
