Of which 4.8 g sugars and 10.4 g saturated fat.
Values are for the first option listed in the ingredients; substitutions and variations change them. Carbs exclude fiber; energy uses the EU conversion factors (fiber at 2 kcal/g). Source for sugars and saturated fat: Portuguese Food Composition Database (Base de Dados da Composição de Alimentos), Instituto Nacional de Saúde Doutor Ricardo Jorge, I. P. — INSA, v 7.1 - 2026.
Quantities and times are a starting point: adjust them to your taste. Two things don't change: poultry and ground meat must be cooked all the way through, and allergens — always check the labels.
Highlights Unsaturated fat (avocado) · Potassium (avocado) · Complete protein (egg)
Allergens gluten, egg, sesame
Rye toast with avocado and poached egg
Toasted rye bread, smashed avocado and a poached egg on top.
Ingredients
- 2 slices rye bread (60 g / 2 oz)
- 1 ripe avocado (150 g / 5½ oz)
- 2 fresh eggs (100 g / 3½ oz)
- juice of half a lemon (15 g / ½ oz)
- 1 tsp extra-virgin olive oil (5 g)
- sea salt and black pepper, to taste
- 1 tsp sesame seeds (4 g) — for sprinkling
Method
- Toast the rye bread until golden and crisp.
- Mash the avocado in a bowl with the lemon juice, salt and pepper.
The full method (7 steps), Rico's tip, the variations and storage are in the ebook “Breakfasts”. The English edition is coming soon.
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