Avocado Toast with Egg, Cheddar & Kimchi

Avocado Toast with Egg, Cheddar & Kimchi

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From: EatingWell Magazine, January/February 2016

In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slice of German-style rye or seeded multigrain from your favorite bakery. To turn this into a portable breakfast, swap the toast for a whole-wheat English muffin or wrap.

Ingredients 1 serving

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  • ½ small avocado, mashed
  • 1 slice whole-grain bread, toasted
  • Pinch of ground pepper
  • 2 tablespoons shredded Cheddar cheese
  • ½ teaspoon extra-virgin olive oil
  • 1 large egg
  • 2 tablespoons coarsely chopped kimchi (see Tip)

Preparation

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  • Ready In

  1. Spread avocado on toast; season with pepper and sprinkle with cheese. Heat in a toaster oven (or broil) until the cheese is melted.
  2. Meanwhile, heat oil in a small nonstick skillet over medium heat. Crack egg into the pan. Reduce heat to medium-low and cook 5 to 7 minutes for a soft-set yolk. Top the toast with the egg and kimchi.
  • Tip: Look for jars of kimchi near other refrigerated Asian ingredients or near sauerkraut or refrigerated pickles in well-stocked supermarkets or natural-foods stores.

Nutrition information

  • Serving size: 1 open-face sandwich
  • Per serving: 386 calories; 28 g fat(7 g sat); 9 g fiber; 21 g carbohydrates; 16 g protein; 128 mcg folate; 200 mg cholesterol; 3 g sugars; 1 g added sugars; 558 IU vitamin A; 10 mg vitamin C; 163 mg calcium; 2 mg iron; 359 mg sodium; 629 mg potassium
  • Nutrition Bonus: Folate (32% daily value)
  • Carbohydrate Servings:
  • Exchanges: 1 starch, 1 medium-fat meat, ½ high-fat meat, 3½ fat

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