Name: Avocado, Poached Egg Sandwich
Prep time: 5 min
Cook time: 10 min
Yield: 2 servings
Ingredients: rye bread; avocados; eggs (large); sunflower seeds; pumpkin seeds; parsley (fresh); arugula; white vinegar; salt

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Avocado, Poached Egg Sandwich

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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

Calories

866

Fiber

10.8

Iron

1.99

Protein

43.7

Sodium

2257

Sugars

2.35

Fat (total lipid)

65.6

MAIN RECIPE INGREDIENTS

Amount

Measure

Adjust

Ingredient

slices

rye bread

whole

avocado

sliced.

whole

eggs (large)

poached.

tbsp

sunflower seed

tbsp

pumpkin seed

OPTIONAL.

tbsp

parsley (fresh)

OPTIONAL, for topping.

1/4

cups

arugula

OPTIONAL, for topping.

tsp

white vinegar

for poaching eggs.

tsp

salt

for poaching eggs.

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INGREDIENTS FOR: WHIPPED GOAT CHEESE SPREAD

Amount

Measure

Ingredient

goat cheese

tbsp

cream cheese (regular)

room temp or whipped.

tsp

tsp

clove

tbsp

chopped (can use green onion). can use as garnish or mixed in.

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Recipe Short Name:

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PREPARATION

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.

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.

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.

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.

While egg is poaching, make goat cheese spread, toast bread and slice avocado.

Spread goat cheese spread over slice of bread, add avocado slices and some arugula (if using).

Remove the egg with a slotted spoon and place on top of avocado.

top with pepper (if desired) and sunflower/and or pumpkin seeds with parsley (if using) for garnish.

DEPENDENT RECIPES:

Whipped Goat Cheese Spread

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.