This recipe has Calories as 89.7% and Sodium as 102% (as a percentage of RDA).
You'll likely need to take these into account today to balance out your diet.
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 8.1% of RDA
• Calories: 89.7% of RDA
• Carbs: 22.1% of RDA
• Fat (total lipid): 45.3% of RDA
• Fiber: 32.9% of RDA
• Fructose: 3.3% of RDA
• Protein: 35.4% of RDA
• Sodium: 102% of RDA
• Sugar: 12.9% of RDA
• Vitamin A (IU): 45.1% of RDA
• Vitamin B6: 69.9% of RDA
• Vitamin C: 29.9% of RDA
• Iron: 20.6% of RDA
• Magnesium: 19.5% of RDA
• Manganese: 30.2% of RDA
• Niacin: 49.4% of RDA
• Potassium: 29.9% of RDA
• Zinc: 12.9% of RDA
If any nutritional component is greater than 75% of RDA
(or any vitamin/mineral is greater than 600% of RDA),
the recipe gets a “Nutrition to Balance” rating.
Whether this matters for your diet depends mostly on what other foods you consume today.
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SOFT BOIL THE EGGS
Bring a saucepan of water to a boil, then lower it to a rapid simmer.
Using a slotted spoon, carefully lower eggs into water one at a time.
Begin timing once the egg is dropped into the water. Five minutes is perfect for a runny yolk, or cook as long as seven minutes for a more firmly set, but still spoonable, yolk.
Transfer eggs to a bowl of ice water and chill until just slightly warm, about 2 minutes.
Gently crack eggs all over and peel, starting from the wider end, which contains the air pocket.
PREPARING THE AVOCADO
Peel and pit the avocado and place in a bowl.
Juice the half of one lime into the avocado and mash with a fork, leaving some clumps.
ASSEMBLING THE SANDWICH
Slice the ciabatta buns in half.
Spoon avocado on one side of each half. Sprinkle with salt and pepper to taste.
Add 2 tomato slices. Cut each egg in half and add 2 halves on each sandwich.
Top with thinly sliced smoked salmon and chopped chives and put the top piece on. Serve while eggs are still relatively warm.
NOTES, TIPS, TRICKS, HINTS, ETC:
The perfect soft-boiled egg should have firm, custard-like whites and a warm, runny yolk.
A good soft-boiled egg really comes down to timing. Bring the water up to a boil, then lower it to a rapid simmer. Add the eggs to the pot, and then begin timing. If you're just cooking one or two eggs, five minutes is perfect for a runny yolk, or cook as long as seven minutes for a more firmly set, but still spoonable, yolk. If you're cooking three or four eggs, add an extra few seconds to your timing.
Don't just glance at the clock to time your eggs — set a timer. Using a timer is the best way to get consistent results.
Eggs can be cooked and peeled 3 days ahead. Store airtight in the refrigerator.
This recipe has the following nutrient totals:
Protein 39.8 g
Carbohydrates 60.8 g
Iron 3.90 mg
Fiber 9.22 g
Calcium 81.4 mg
(plus many more nutrients)
Sample Recipe Chart:
The sample chart shows the nutritional data that is typically shown for any given recipe.
The chart shows both nutrition totals as well as per-ingredient nutrition.