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Avocado Rye Bread with Egg

5
Average: 5 (20 votes)
(20 votes)
Avocado Rye Bread with Egg

Avocado Rye Bread with Egg - Colourful delicacies for young and old! Photo: Beeke Hedder

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Health Score:
9,4 / 10
Difficulty:
very easy
Difficulty
Preparation:
20 min.
Preparation
Calories:
241
calories
Calories

Healthy, because

Even smarter

Nutritional values

Wholemeal bread supplies the body with carbohydrates, fiber, B vitamins and trace elements such as zinc, and avocado score high with valuable fatty acids.

Use wholemeal bread for the sandwich, such as Danish style Smørrebrød; some fitness, black, or grain bread does not contain the whole grain but is often colored with sugar coating or malt. If you have time bake your own bread. 

1 slice contains
(Percentage of daily recommendation)
Calorie241 kcal(11 %)
Protein10 g(10 %)
Fat13 g(11 %)
Carbohydrates22 g(15 %)
Sugar added0 g(0 %)
Roughage6.3 g(21 %)
Vitamin A0.1 mg(13 %)
Vitamin D0.9 μg(5 %)
Vitamin E2.1 mg(18 %)
Vitamin K9.5 μg(16 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.3 mg(27 %)
Niacin2.7 mg(23 %)
Vitamin B₆0.2 mg(14 %)
Folate44 μg(15 %)
Pantothenic acid0.8 mg(13 %)
Biotin9.6 μg(21 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C5 mg(5 %)
Potassium512 mg(13 %)
Calcium142 mg(14 %)
Magnesium49 mg(16 %)
Iron1.9 mg(13 %)
Iodine7 μg(4 %)
Zinc1.9 mg(24 %)
Saturated fatty acids4.2 g
Uric acid33 mg
Cholesterol116 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 egg
2 Radish
1 slice Gouda
½ Avocado
1 teaspoon lemon juice
salt
peppers
2 slices Whole Grain Rye Rolls
How healthy are the main ingredients?
GoudaeggRadishAvocadosalt
Preparation

Kitchen utensils

1 smaller Pot, 1 Cookie cutter, 1 Knife

Preparation steps

1.

Rinse the egg, place in boiling water and cook for about 6-7 minutes until soft and waxy. Drain egg and rinse in cold water.

2.

Meanwhile, wash, clean, and slice the radishes. Cut out star shapes from the cheese slice if desired. Peel the egg and cut it into slices.

3.

Cut the avocado in half, remove the seed, lift the flesh out of the skin, cut into strips and sprinkle with lemon juice. Crush the flesh finely with a fork and season with a little salt and pepper.

4.

Spread bread with avocado and cover with radishes, cheese and egg. Serve open-faced sandwich sprinkled with cress.