avocado toast with lemony arugula salad and egg

Posted by on Mar 22, 2016 in tasteovers by jackie | 2 comments

avocado toast with lemony arugula and 3ggs

When I want something indulgent while dining out for brunch, my pick is eggs Florentine. But I try my best not to order it more than a few times a year. (Yep, it’s that rich!) So here’s my inspired homemade approach to this decadent dish! And it’s perfect timing since this month’s Recipe Redux theme is “7-Ingredient (or Less) Recipes”—and this is exactly that … 7-ingredients.

First, I toast up whole grain bread. One of my favorites is Dave’s Killer 21 Whole Grains & Seeds Organic Bread—which I used here. It’s delicious, plus each slice provide 5 grams of fiber, 5 grams of protein, and is non-GMO! Then I top it with Hass avocado, a fresh lemon vinaigrette-dressed baby arugula salad, and a sunny-side-up egg. I love oozy eggs that are browned and crisped on the bottom. But please go ahead and prepare your eggs in any style that suits your tastebuds. This serves two as an entrée. Though if you enjoy a vigorous morning workout, absolutely go ahead and enjoy both toasts as a post-workout “power” breakfast (or lunch or dinner)!

Calories saved: 570

Why it’s better for you? Cutting saturated fat from 40g to 3g—and trans fat from 2g to 0g … that’s a no brainer! Buh-bye, “bad” fats!

avocado toast with lemony arugula salad and egg

Yield: 2 servings

Serving Size: 1 toast

avocado toast with lemony arugula salad and egg

Ingredients

  • 1 1/2 teaspoons lemon juice
  • 1 1/2 teaspoons olive or grapeseed oil, divided
  • 1/2 Hass avocado, pitted, peeled, and sliced
  • 2 slices organic whole grain bread, toasted
  • 1/8 teaspoon sea salt, divided
  • 2 large organic eggs
  • 1 cup fresh baby arugula (1 ounce)

Instructions

  1. Whisk together the lemon juice and 1/2 teaspoon of the oil in a medium bowl; set aside.
  2. Mash the avocado on top of the toasts. Add a pinch of the salt.
  3. Heat the remaining 1 teaspoon oil in a large cast iron (or PFOA-free nonstick) skillet over medium-high heat. Add the eggs and fry until desired doneness, ideally aiming for brown and crisp edges. (Note: Cook eggs thoroughly if you’re young, old, or have an immune-compromised system.) Add remaining pinch of salt.
  4. Toss the arugula with the lemon vinaigrette and arrange on top of the avocado toasts. Top with the eggs. If desired, sprinkle with freshly ground black pepper.

Notes

Per serving: 290 calories, 16g total fat, 3g saturated fat, 0g trans fat, 185mg cholesterol, 390mg sodium, 26g total carbohydrate, 8g dietary fiber, 6g sugars, 12g protein

http://jackienewgent.com/2016/03/avocado-toast/

The “Before” Version

Compare to Eggs Florentine http://www.williams-sonoma.com/recipe/eggs-florentine.html

Per serving: 860 calories, 71g total fat, 40g saturated fat, 2g trans fat, 700mg cholesterol, 510mg sodium, 32g total carbohydrate, 3g dietary fiber, 3g sugars, 23g protein

 

Tasteover Tips

  • One of the easiest ways to make a recipe healthier is to swap in a whole grain in place of a refined grain food. Taste test options and choose wisely—they can definitely provide more interest and flavor than “white” products.
  • A lemon vinaigrette can provide all of the citrusy zing and juiciness you need in place of a rich sauce, like Hollandaise.
  • Keep just-right richness in a plant-based manner, such as using avocado!
  • This is a breakfast-style dish. But don’t get stuck in a rut. Whip up this as an “all-day” breakfast pick … morning, noon, or night!

#thereciperedux

#thereciperedux


2 Comments

  1. Oooh yummy! Need to whip this out for brunch over the weekend – my boyfriend will be so impressed :)

    • Hi Liz! Super! Hope your boyfriend is impressed, too! :) Jackie

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>