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Avocado and Poached Egg Toast

Prep Time:

5 minutes

Cook Time:

5 minutes


4 servings


407 calories


  • 4 eggs

  • 4 slices whole grain bread

  • 1 avocado

  • 1 Tbls fresh lemon juice

  • Salt and peppre

  • 2 Tbls fresh chopped parsley


Step 1

Crack the eggs into individual small dishes and set aside while the water is heating.

Step 2

Bring a pot of water to boil, turn off the heat and carefully tip the eggs into the water. Cover the pot and poach for 3 to 5 minutes, depending on your preference.

Step 3

While the eggs are cooking, toast the bread and mash up the avocado, add the lemon juice and salt/pepper. Plate the toast and spread the mashed avocado equally on each slice.

Step 4

When the eggs are cooked, lift them out of the water with a slotted spoon. Place a poached egg on each portion of the toast. Add a grinding of salt and pepper and chopped parsley.


  1. Mash the avocado with a pastry blender or a fork.

  2. Eggs have three parts, the yolk, tight white and a loose white. It is the watery loose white that will make the poaching water foggy.

  3. If you want to eliminate the unappetizing foggy mess in the poaching water….crack the egg into a fine-meshed strainer and swirl it around for a second. The thin watery part of the egg will drain off. Then proceed to poach the egg.

  4. Use a slotted spoon to lift the eggs from the poaching water. Blot the bottom of the spoon with a dish towel to remove any excess water before adding the egg to the avocado mash.


1 serving: 311 calories, 11 g fat, 7 g cholesterol, 294 mg sodium, 17 g carbohydrates, 4 g fiber, 2 g sugar, 11 g protein.

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