egg & avocado sandwich

Open-Faced Egg and Avocado Sandwich

Are you throwing a lunch party or having friends/ family over and have no idea what to serve them? Or you would love to have egg mayo sandwich but mayonnaise is just too high in saturated fats (bad fats) and sugar? Fret not, here is a quick, easy, nutritious and most importantly, delicious open-faced egg & avocado sandwich recipe!

Egg is an amazing source of protein and its packed with nutrients while avocado is an amazing source of healthy fats. When combined and paired with wholemeal bread, it makes a scrumptious meal. You may think that egg is high in cholesterol and some may even avoid the yolk for that very reason but truth be told that cholesterol from foods that we eat doesn’t have an impact on our cholesterol level. Additionally, avocado is high in polyunsaturated and monounsaturated fats (healthy fats) and with its creamy texture, it makes a perfect substitute to butter! However, although these are healthy fats, they are still fats so they will increase your total fats intake. Therefore, be mindful that 1 serve is 1/2 of an avocado.

Open-faced Egg & Avocado Sandwich


Serves: 2                Time: 10 mins

Ingredients :

  • 4 large hard-boiled eggs
  • 2 slices of wholemeal bread
  • 1 medium avocado
  • 1/2 capsicum
  • 1/2 teaspoon chopped chives
  • 1/4 teaspoon paprika powder
  • 1/4 teaspoon ground black pepper

Preparation :

  1. Mash egg and avocado in a bowl.
  2. Chop capsicum into tiny pieces and add it to the bowl.
  3. Add paprika powder and black pepper and mix well.
  4. Toast the bread (optional).
  5. Spread the mixture on the toast.
  6. Sprinkle some chives and paprika (if you like it to be a little more spicy).

Variations: The mixture can also be used as a dip with wholemeal or brown rice crackers and veggie sticks! You could also add more veggies such as celery sticks, onions and carrots for added fibre.

Nutritional Facts:

Per serving: 391 calories; 26g fat; 25.5g carbohydrates; 18.5g protein 9.4g fibre

Carbohydrate Servings: 1.7

 

Love eggs? You could also try our baked egg and vegetable frittata recipes. For even more variety, you could look up Jamie Oliver’s here.