Avocado Toast with Egg
Avocado Toast with Egg - Concentrated superfood power: kale, chia seeds, avocado and even more healthy ingredients provide plenty of vital substances.
Healthy, because
Even smarter
Nutritional values
The high-quality protein from eggs keeps you full for a particularly long time and boosts the metabolism. The fiber in whole grain bread swells in the stomach and aids digestion.
Outside of kale season, the bread also tastes great with fresh baby spinach. Instead of poached eggs, hard-boiled eggs also go wonderfully.
(Percentage of daily recommendation)
| Calorie | 325 cal. | (15 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 25 g | (17 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.5 g | (32 %) |
| Vitamin A | 0.6 mg | (75 %) | ||
| Vitamin D | 3.2 μg | (16 %) | ||
| Vitamin E | 4.5 mg | (38 %) | ||
| Vitamin K | 421.4 μg | (702 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.1 mg | (43 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 158 μg | (53 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 16.3 μg | (36 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 57 mg | (60 %) | ||
| Potassium | 805 mg | (20 %) | ||
| Calcium | 195 mg | (20 %) | ||
| Magnesium | 80 mg | (27 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.4 mg | (30 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 60 mg | |||
| Cholesterol | 198 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 4 ozs Kale
- salt
- 1 oz Olives (pitted)
- 1 garlic clove
- 2 scallions
- 1 Tbsp lemon juice
- 1 Tbsp olive oil
- 3 Tbsps Vegetable broth
- peppers
- ¾ oz Pine nuts (1 Tbsp)
- 1 Avocado
- 4 slices Whole Wheat Bread
- 2 Tbsps White vinegar
- 4 eggs
- 2 Tbsps Cress
- 1 Tbsp Chives
- 1 tsp Chia seeds
Preparation steps
Clean, wash and coarsely chop the kale. Blanch in boiling salted water for about 5 minutes. Then drain, rinse with cold water, drain again and chop very finely.
Meanwhile, chop olives very finely. Finely chop garlic and spring onions and mix with kale and add lemon juice, oil and broth. Season with salt and pepper.
Roast pine nuts without fat and let cool. Halve the avocado, remove the pit, remove the flesh from the skin and cut into wedges. Toast bread slices in a toaster.
Bring water with salt and vinegar to a boil. Crack eggs one by one into a soup ladle and carefully slide into the broth. Poach about 4-5 minutes over medium heat.
Cover bread slices with avocado wedges, top each with 1 egg and the kale-olive paste. Sprinkle with pine nuts, cress, chives and chia seeds.
