Name: Poached Egg & Avocado Toast
Prep time: 5 min
Cook time: 4 min
Total time: 9 min
Ingredients: 1/2 serving Helga's wholemeal; 1/4 avocado; 1 large poached egg; 1 dash black pepper; 1 cup Rocket

Ingredients

1 slice wholemeal bread

Directions

1.	To poach the egg, fill a saucepan with water and add a dash of vinegar. Bring water to boil then reduce temperature to just a simmer. Break egg into small cup. Using wooden spoon, stir water to create a whirlpool, then drop egg into centre. Cook for 2-3 minutes for a soft yolk (3-4 for firmer). When ready remove with slotted spoon and drain off any water.
2.	Meanwhile toast bread.
3.	To serve, layer rocket (or mixed lettuce or baby spinach), avocado and egg on top of the toast. Season to taste with pepper. Enjoy.

Nutritional Summary

There are 253 calories in 1 serving of Poached Egg & Avocado Toast.

Calorie Breakdown: 46% fat, 35% carbs, 19% prot.

Nutrition Facts

Serving Size

per serve

Energy

1059 kj

253 kcal

Protein

11.79g

Fat

13.1g

Saturated Fat

2.68g

Polyunsaturated Fat

1.658g

Monounsaturated Fat

6.833g

Cholesterol

211mg

Carbohydrates

22.16g

Sugar

2.12g

Fibre

5.8g

Sodium

348mg

Potassium

385mg

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