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15 minutes
2 servings
Adjust servings
dairy-free
(?)
Has dairy from:
goat cheese
cream cheese (regular)
gluten-free
(?)
Has gluten from:
rye bread
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
(?)
Not vegan due to:
egg (large)
goat cheese
cream cheese (regular)
vegetarian
(?)
Not vegetarian due to:
egg (large)
pescatarian
paleo
(?)
Not paleo due to:
rye bread
goat cheese
cream cheese (regular)
This recipe has no customizations.
 
Nutrition to Balance
This recipe has Fat (total lipid) as 107% and Sodium as 167% (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: 4.8% of RDA
• Calories: 43.3% of RDA
• Carbs: 10.7% of RDA
• Fat (total lipid): 107% of RDA
• Fiber: 38.7% of RDA
• Fructose: 0.1% of RDA
• Protein: 38.8% of RDA
• Sodium: 167% of RDA
• Sugar: 7.5% of RDA
• Vitamin A (IU): 97.4% of RDA
• Vitamin B6: 70.3% of RDA
• Vitamin C: 22.6% of RDA
• Iron: 10.6% of RDA
• Magnesium: 32.2% of RDA
• Manganese: 17.4% of RDA
• Niacin: 26.6% of RDA
• Potassium: 24.3% of RDA
• Zinc: 25.1% 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.
 
MACROS
Carbohydrate
29.3
g
Calories
866
 
Fiber
10.8
g
Iron
1.99
mg
Protein
43.7
g
Sodium
2257
mg
Sugars
2.35
g
Fat (total lipid)
65.6
g
 
MAIN RECIPE INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
slices
+
-
 
 
1
whole
+
-
 
sliced.
 
2
whole
+
-
 
poached.
 
1
tbsp
+
-
 
 
1
tbsp
+
-
 
OPTIONAL.
 
1
tbsp
+
-
 
OPTIONAL, for topping.
 
1/4
cups
+
-
 
OPTIONAL, for topping.
 
2
tsp
+
-
 
for poaching eggs.
 
1
tsp
+
-
 
for poaching eggs.
 
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INGREDIENTS FOR: WHIPPED GOAT CHEESE SPREAD
Amount
Measure
Ingredient
 
11
oz
 
3
tbsp
room temp or whipped.
 
1
tsp
 
1
tsp
 
1
clove
 
2
tbsp
chopped (can use green onion). can use as garnish or mixed in.
 
Save Recipe
Recipe Short Name:
Add new ingredient
 
PREPARATION
1.
Add enough water to come 1 inch up the side of a narrow, deep 2-quart saucier. Add 1 teaspoon salt and 2 teaspoons white vinegar and bring to a simmer over medium heat.
2.
Crack 1 very fresh cold large egg into a custard cup or small ramekin. Use the handle of a spatula or spoon to quickly stir the water in one direction until it's all smoothly spinning around.
3.
Add the egg: Carefully drop the egg into the center of the whirlpool. The swirling water will help prevent the white from "feathering," or spreading out in the pan.
4.
Let it poach: Turn off the heat, cover the pan and set your timer for 5 minutes. Don't peek, poke, stir or accost the egg in any way.
5.
While egg is poaching, make goat cheese spread, toast bread and slice avocado.
6.
Spread goat cheese spread over slice of bread, add avocado slices and some arugula (if using).
7.
Remove the egg with a slotted spoon and place on top of avocado.
8.
top with pepper (if desired) and sunflower/and or pumpkin seeds with parsley (if using) for garnish.
DEPENDENT RECIPES:
1.
This dependent recipe has a "yields ratio" of 1. This means that for every 1 serving of the main recipe you're making, make 1 serving of the dependent recipe.
   
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 866
Protein 43.7 g
Carbohydrates 29.3 g
Iron 1.99 mg
Fiber 10.8 g
Calcium 47.5 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.
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