Recipe Description:
“You can create your own spice blend with Cayenne pepper, chili powder, red pepper flakes.” 2013 Registered Dietitian Recipe Contest Entry. Recipe courtesy of Amber of St. Louis, MO.
This recipe was submitted by an avocado fan and has not been tested by the Hass Avocado Board.
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Servings:
- Recipe serving size: 1 sandwich
- Number of servings:
Ingredients:
- 1 ripe, fresh avocado, halved, pitted and peeled
- 1/2 tsp. lemon juice
- 2 tsp. spice blend (see recipe below)
- 4 eggs
- 8 slices whole wheat bread
- cooking spray, as needed
Spice Blend
- cayenne pepper (to taste)
- chili powder (to taste)
- red pepper flakes (to taste)
Instructions:
- Remove pit from avocado and scoop out flesh.
- Sprinkle with lemon juice.
- Mix with 2 tsp. spice blend.
- Cook egg to order (over easy, medium or hard) using cooking spray to coat pan.
- Spread 1/4th avocado mixture on 1 slice of toasted whole wheat bread top with egg and add 2nd slice of whole grain bread. Makes a delicious breakfast sandwich!
Nutrition Facts
4 servings per recipe
Serving Size 1 serving (176g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 350 | |
| % Daily Value* | ||
| Total Fat 13g | 17% | |
| Saturated Fat 2.5g | 12% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 1.5g | - | |
| Monounsaturated Fat 6g | - | |
| Cholesterol 185mg | 62% | |
| Sodium 510mg | 22% | |
| Total Carbohydrate 42g | 15% | |
| Dietary Fiber 9g | 30% | |
| Total Sugars 8g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 17g | - | |
| Vitamin D 1mcg | 6% | |
| Calcium 333mg | 25% | |
| Iron 3mg | 20% | |
| Potassium 252mg | 6% | |
| Vitamin A 83mcg | 10% | |
| Vitamin C 4mg | 4% | |
| Vitamin E 1mg | 8% | |
| Vitamin K 8mcg | 6% | |
| Thiamin 0.05mg | 4% | |
| Riboflavin 0.28mg | 20% | |
| Niacin 2mg | 15% | |
| Vitamin B6 0.18mg | 10% | |
| Folate 54mcg DFE | 15% | |
| (0mcg folic acid) | - | |
| Vitamin B12 0.45mcg | 20% | |
| Pantothenic Acid 1mg | 25% | |
| Choline 152mg | 30% | |
| Phosphorus 119mg | 10% | |
| Magnesium 17mg | 4% | |
| Zinc 0.89mg | 8% | |
| Selenium 16mcg | 30% | |
| Copper 0.11mg | 10% | |
| Manganese 0.07mg | 2% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
