Avocado Rye Toast with Egg
Avocado Rye Toast with Egg - Colorful morning delicacy! Photo: Beeke Hedder
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.
(Percentage of daily recommendation)
| Calorie | 241 cal. | (11 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.3 g | (21 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.9 μg | (5 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 9.5 μg | (16 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 2.7 mg | (23 %) | ||
| Vitamin B₆ | 0.2 mg | (14 %) | ||
| Folate | 44 μg | (15 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 9.6 μg | (21 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 5 mg | (5 %) | ||
| Potassium | 512 mg | (13 %) | ||
| Calcium | 142 mg | (14 %) | ||
| Magnesium | 49 mg | (16 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 4.2 g | |||
| Uric acid | 33 mg | |||
| Cholesterol | 116 mg |
Kitchen utensils
Preparation steps
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.
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.
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.
Spread bread with avocado and cover with radishes, cheese and egg. Serve open-faced sandwich sprinkled with cress.
