There’s a lot of controversy surrounding dietary fat, but the experts agree on one thing: avocados contain healthy fat, and are a good addition to a healthy diet. So don’t be put off by the fat content of this breakfast–it’s good for you. With its carbs balanced by protein and fat, this open-faced sandwich will keep you going till lunch and won’t spike your blood sugar. It’s also a good source of B vitamins and vitamin C.
Open-Faced Avocado and Egg Sandwich
- 4 large eggs
- ¼ C celery, chopped very fine
- 2 small shallots, peeled and finely chopped
- 1 C avocado, mashed well
- 2 t apple cider vinegar
- 1 t lemon juice
- 3/4 t Dijon mustard
- 1/4 t ground black pepper
- 1/4 t salt
- 1/4 C milk
- 2 T sunflower seeds, raw or dry-roasted
- 6 slices whole-wheat bread
- 1 C baby arugula (if unavailable, you can substitute baby spinach)
- 8 large (3 inches or more) tomato slices, sliced ½ inch thick
In a bowl, mix together the avocado, celery, vinegar, lemon juice, mustard, salt, and pepper.
In another bowl, whisk together the eggs, milk, shallots, and a dash of salt; cook until soft-scrambled and set aside.
Let the eggs cool for 3-5 minutes (toast the slices of wheat bread while you’re waiting), then add them to the avocado and celery mixture and mix so that the eggs are thoroughly coated. Spoon equal portions of the mixture onto each slice of toast and top it with arugula and 2 tomato slices. Sprinkle with sunflower seeds and enjoy.