Description
This balanced breakfast plate follows the rule of three: protein, healthy fats, and fiber to provide a steady stream of energy that lasts until lunchtime without a sugar crash.
Ingredients
Scale
- 2 large eggs
- 2 thick slices sourdough bread
- 1/2 ripe avocado
- 1/2 cup fresh berries (blueberries and blackberries)
- 1 tablespoon olive oil or butter
- A pinch of red pepper flakes
- Salt and pepper to taste
Instructions
- Prepare the Fruit: Wash your blueberries and blackberries. Pat them dry with a paper towel and set them aside.
- Toast the Bread: Place two thick slices of sourdough bread in the toaster until golden-brown and sturdy.
- Prepare the Avocado: Scoop the avocado into a small bowl and mash it with a fork until mostly smooth.
- Cook the Eggs: Heat oil or butter in a small non-stick pan over medium heat. Crack two eggs into the pan and cook for about 3 minutes until the whites are set but the yolks are still wobbly.
- Combine and Season: Sprinkle red pepper flakes on the eggs. Spread the mashed avocado over the sourdough toast.
- Assembly: Slide your eggs onto the plate next to the toast and pile the fresh berries in the remaining space.
Notes
Use a squeeze of lime or lemon juice in the avocado to prevent it from turning brown. For the best texture, ensure the sourdough is toasted enough to support the weight of the avocado.
- Prep Time: 5 minutes
- Cook Time: 10 minutes
- Category: Breakfast
- Method: Stovetop
- Cuisine: Healthy-American
Nutrition
- Serving Size: 1 plate
- Calories: 450
- Sugar: 8g
- Sodium: 400mg
- Fat: 24g
- Saturated Fat: 5g
- Unsaturated Fat: 15g
- Trans Fat: 0g
- Carbohydrates: 42g
- Fiber: 12g
- Protein: 18g
- Cholesterol: 370mg