makes 1 SERVING

549 calories | 38g carbs | 25g protein | 33g fat

INGREDIENTS

• 2 eggs

• 2 slices whole grain bread

• 1/3 avocado

• 2 tablespoons shaved Parmesan cheese

• salt and pepper for topping

• fresh herbs (parsley, thyme, or basil) for topping

• Tomatoes, quartered, for serving

INSTRUCTION

Fill saucepan with enough water to cover the eggs when they lay in the bottom. Heat the water until it simmers gently. Break the cold egg into small dish or saucer. Holding the dish just above simmering water, gently slip the egg into the water. Repeat for remaining eggs. Cook in the barely simmering water until the white is set and yolk is cooked as desired, it usually takes around 3 to 5 minutes.

While the eggs are cooking, toast the bread and smash the avocado on each piece of toast. When the eggs are done, remove them with a slotted spoon and drain well. Place the poached eggs on top of the toast. Sprinkle with Parmesan cheese, salt, pepper, and fresh herbs; finally serve up with the quartered tomatoes.

NOTES

The majority of the fats in this recipe (from the avocado and the eggs) are healthy in moderation. If you wish to reduce the fats, you can reduce the amount of avocado you use or use egg whites in place of eggs.