Eggie-Cado Sandwich

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Total Time:

8min

Cook Time:

5min

Prep Time:

3min

Nutritional Highlights (per serving)

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380
Calories
23 g
Total Fat
9 g
Dietary Fiber
18 g
Protein
26 g
Total Carbs
 Eggie-Cado Sandwich

Fresh California Avocado and sliced tomatoes are the perfect accompaniments on this open-faced egg sandwich layered on whole grain toast. The avocado and tomato together act as a nutrient booster by enabling the body to absorb more fat-soluble nutrients, such as alpha- and beta-carotene as well as lutein, in foods that are eaten with the fruit. This powerhouse is an excellent source of protein, vitamins A, C, D and k, along with iron and dietary fiber. You can make this protein-rich and vitamin-packed Eggie-Cado sandwich in less than 3 minutes. Ready-set- go-eat.
 

Ingredients

Serves: 1
  slice whole grain bread, toasted
  eggs, cooked over-easy
1/4  cup  sliced tomatoes (any type)
1/2  As needed  ripe, Fresh California Avocados**, peeled, seeded and sliced
1/8  tsp.  Salt and pepper

As with all fruits and vegetables, wash avocados before cutting. Check out our tips for how to choose and use California Avocados

Instructions

  1. Layer 1 slice of toast with 2 cooked eggs, sliced tomatoes and avocado.
  2. Season with salt and pepper.

Serving Suggestion: Try also with a dish of fresh salsa to dip the sandwich in.

Beverage Pairing: Fresh-squeezed grapefruit juice.

*Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly.

NUTRITION INFORMATION
PER SERVING
Calories 380
Total Fat 23 g
Trans Fat 0 g
Saturated Fat 4.5 g
Unsaturated Fat 11 g
Polyunsaturated Fat 4.5 mg
Dietary Fiber 9 g
Protein 18 g
Total Carbs 26 g
Cholesterol 370 mg
Sodium 610 mg
Potassium 620 mg
Total Sugar 5 g

Vitamin A 955 IU; Vitamin C 14 mg; Calcium 113 mg; Iron 3.5 mg; Vitamin D 82 IU; Folate 126 mcg; Omega 3 Fatty Acid 0.1 g

% Daily Value*: Vitamin A 20%; Vitamin C 25%; Calcium 10%; Iron 20 %

*Percent Daily Values are based on a 2,000 Calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.

Recipe Tags


April Graff, MS, RD, LD for the California Avocado Commission 2015 SRD Recipe Contest

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