Your Recipe

Poached eggs on avocado & feta toast

Ingredient Amount Calories
Avocados 150g 240kcal
Lemon juice 48g 11kcal
Cheese feta 50g 133kcal
Egg raw whole 100g 143kcal
Vinegar distilled 30g 5kcal
Bread, french or vienna (includes sourdough) 100g 272kcal

Recipe Instructions:

Ingredients
2 tbsp white wine vinegar
2 large eggs
1 avocado
50g feta
1 tsp chilli flakes
juice ½ lemon
2 slices of sourdough
Method
STEP 1
Fill a large saucepan with water, add the vinegar and bring to a hard boil over a high heat. Once boiling, reduce the heat so the water is simmering, then use a spoon to swirl the water into a whirlpool. Crack in both eggs and cook for 2 1/2 mins.

STEP 2
Meanwhile, in a small bowl, mash the avocado, feta, chilli flakes and lemon juice, and season well with black pepper. Toast the bread.

STEP 3
Pile the avocado and feta on the toast, then put a poached egg on top of each.

Nutrition Facts
Portion Size 239 g | ml
Amount Per Portion 402
1681
kcal
kilojoules
% Daily Value *
Total Fat 22g 29%
Saturated Fat 6.7g 34%
Sodium 663mg 29%
Total Carbohydrate 35g 13%
Dietary Fiber 6.2g 22%
Sugar 3.6g
Protein 17g 34%
Vitamin D 1.1mcg 6%
Calcium 189mg 15%
Iron 3.4mg 19%
Potassium 532mg 11%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 116.5 mcg 13%
Thiamin [B1] 0.474 mg 40%
Riboflavin [B2] 0.754 mg 58%
Niacin [B3] 4.019 mg 25%
Pantothenic acid [B5] 2.309 mg 46%
Vitamin B6 0.448 mg 26%
Cobalamin [B12] 0.868 mcg 0%
Floate [B9] 182.05 mcg 0%
Vitamin C 16.788 mg 19%
Vitamin D 1.1 mcg 6%
Vitamin E 2.264 mg 15%
Vitamin K 16.75 mcg 14%
Betaine 0.9 mg 0%
Choline 166.724 mg 30%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 35.3 g 13%
Sugars 3.6 g 7%
Dietary fiber 6.2 g 22%
Carbohydrate 9.4 g 0%
Net carbs 31.7g
Aminoacids
Nutrient Amount DV
Alanine 0.609 g 0%
Arginine 0.594 g 0%
Aspartic acid 1.036 g 0%
Cysteine 0.177 g 0%
Glutamic acid 1.657 g 0%
Glycine 0.318 g 0%
Histidine 0.291 g 0%
Isoleucine 0.599 g 0%
Leucine 0.999 g 0%
Lysine 0.86 g 0%
Methionine 0.311 g 0%
Phenylalanine 0.582 g 0%
Proline 0.674 g 0%
Serine 0.863 g 0%
Threonine 0.492 g 0%
Tryptophan 0.152 g 0%
Tyrosine 0.453 g 0%
Valine 0.776 g 0%
Minerals
Nutrient Amount DV
Calcium 188.59 mg 15%
Copper 0.27 mg 30%
Fluoride 5.8 mcg 0%
Iron 3.43 mg 19%
Magnesium 50.09 mg 12%
Manganese 0.43 mg 19%
Phosphorus 277.27 mg 22%
Potassium 531.77 mg 11%
Selenium 33.8 mcg 61%
Sodium 662.54 mg 29%
Zinc 2.38 mg 22%
Other
Nutrient Amount DV
Water 159.649 g 0%
Ash 4.048 g 0%