BreakfastVegetarian€€

Crispy 'Gourmet' Sandwich with Fried Egg and Avocado

Take the classic fried egg sandwich to the next level with this perfect meal. Crispy bread, creamy avocado, and a runny yolk for breakfast or a quick lunch.

Prep time
5 min
Cook time
5 min
Total time
10 min
Servings
1

Recipe

Bread, mulitgrain, commercial
2 slice
Eggs, Grade A, Large, egg whole
2 piece
Avocados, raw, all commercial varieties
0.5 medium
Cheese, cheddar
1 slice
Spinach, baby
30 g
Butter, stick, unsalted
1 tsp
Oil, olive, extra virgin
0.5 tsp
Salt, table, iodized
1 pinch
Lemon juice, raw
0.5 tsp

Calories:487.5 kcal
Protein:23 g
Carbohydrates:34 g
Fiber:9.9 g
Water:184.1 ml
Fat:29.6 g
Micronutrients
Sugar:4.8 g
Saturated fat:8.2 g
Cholesterol:382.8 mg
Sodium:549.4 mg
Potassium:818.1 mg
Calcium:148.7 mg
Iron:4 mg
Magnesium:108.7 mg
Zinc:2.9 mg
Phosphorus:386.9 mg
Vitamin C:16.5 mg
Vitamin A:284.3 µg
Vitamin D:2 µg
Vitamin B12:0.9 µg

Instructions

1
Heat half of the butter in a pan over medium heat. Toast the bread slices on both sides until golden brown and crispy (about 1-2 minutes per side). Remove the bread from the pan and rub it with a cut clove of garlic (optional), or continue with the preparation right away.
2
In the same pan, heat the remaining butter and a drizzle of olive oil. Crack the eggs into the pan. Cook them until the white is almost completely set, while the yolk is still runny.
3
If you'd like melted cheese, place a slice of cheese on one of the eggs during the last minute of cooking. You can add a teaspoon of water to the pan and cover it with a lid for 30 seconds so the steam melts the cheese faster and sets the white, without hardening the yolk.
4
While the eggs are cooking, mash half an avocado onto one slice of the toasted bread with a fork. Season lightly with salt, pepper, and a few drops of lemon juice. Place fresh spinach or arugula over the avocado.
5
Carefully place the fried eggs onto the greens (one with cheese, one without, or both). Cover with the other slice of bread, press down gently (watch out for the yolk!), and cut in half.

Nutritional benefits

Thanks to the high content of healthy monounsaturated fats from avocado and quality protein, this meal provides long-lasting satiety and supports cognitive function.

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About the recipe

Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.