AVOCADO AND EGG BREAKFAST
SANDWICHES
SERVES 4
PREP TIME 15 MINUTES
COOKING TIME 15 MINUTES
289 CALORIES | 16 GRAMS PROTEIN | 29 GRAMS CARBOHYDRATES | 13 GRAMS FAT
AVOCADOS MAY HELP YOU LOSE WEIGHT.
Not only are avocados a source of healthy fats, they’re packed with fiber too. This is why one
study found participants who ate avocado with their lunch felt
“23% more satisfied and had a 28% lower desire to eat over the
next 5 hours,” compared to participants whose lunch didn’t
contain avocado.AVOCADOS CONTAIN MORE POTASSIUM THAN BANANAS. Inadequate potassium intake is extremely common and associated with high blood pressure, heart
attacks, strokes, and kidney failure. Just half of an avocado
(about 100 grams) contains 14% of the daily recommended intake of
potassium, compared to the 10% found in a medium-sized banana.
AVOCADOS CAN REDUCE THE RISK OF HEART DISEASE.
Research shows that eating
avocados can significantly improve your cholesterol profile, thereby reducing your risk of heart disease.
Ingredients
8 egg whites or 1½ cups liquid egg white substitute
Salt and ground black pepper, to taste
Ground cayenne pepper, to taste
1.tablespoon extra-virgin olive oil
1/4 cup diced red bell pepper
1/4 cup chopped scallions
1/4 cup seeded and diced tomatoes
8.slices whole-grain bread, toasted
1.medium avocado, peeled, pitted, and sliced
Method
1 .In a medium bowl, add egg whites and use a fork or whisk to
beat together. Stir in the salt, pepper, and cayenne.
2.Add the olive oil to a small nonstick skillet and warm over
medium-high heat. Add 1 tablespoon each of bell peppers,
scallions, and tomatoes. Stirring constantly, sauté for 1 minute;
mix in ¼ of the egg whites. Cover with a lid, reduce heat to low,
and cook until eggs have set, about 1 to 2 minutes. Use a spatula
to fold eggs over themselves (in half) and then fold in half
again. Remove eggs from pan and reserve. Repeat process 3 more
times until all the egg whites and vegetables have been used.
3. Lay eggs onto 4 pieces of toasted bread and layer avocado
slices on top. Close with top half of bread, cut each sandwich in
half, and serve.
SANDWICHES
SERVES 4
PREP TIME 15 MINUTES
COOKING TIME 15 MINUTES
289 CALORIES | 16 GRAMS PROTEIN | 29 GRAMS CARBOHYDRATES | 13 GRAMS FAT
AVOCADOS MAY HELP YOU LOSE WEIGHT.
Not only are avocados a source of healthy fats, they’re packed with fiber too. This is why one
study found participants who ate avocado with their lunch felt
“23% more satisfied and had a 28% lower desire to eat over the
next 5 hours,” compared to participants whose lunch didn’t
contain avocado.AVOCADOS CONTAIN MORE POTASSIUM THAN BANANAS. Inadequate potassium intake is extremely common and associated with high blood pressure, heart
attacks, strokes, and kidney failure. Just half of an avocado
(about 100 grams) contains 14% of the daily recommended intake of
potassium, compared to the 10% found in a medium-sized banana.
AVOCADOS CAN REDUCE THE RISK OF HEART DISEASE.
Research shows that eating
avocados can significantly improve your cholesterol profile, thereby reducing your risk of heart disease.
Ingredients
8 egg whites or 1½ cups liquid egg white substitute
Salt and ground black pepper, to taste
Ground cayenne pepper, to taste
1.tablespoon extra-virgin olive oil
1/4 cup diced red bell pepper
1/4 cup chopped scallions
1/4 cup seeded and diced tomatoes
8.slices whole-grain bread, toasted
1.medium avocado, peeled, pitted, and sliced
Method
1 .In a medium bowl, add egg whites and use a fork or whisk to
beat together. Stir in the salt, pepper, and cayenne.
2.Add the olive oil to a small nonstick skillet and warm over
medium-high heat. Add 1 tablespoon each of bell peppers,
scallions, and tomatoes. Stirring constantly, sauté for 1 minute;
mix in ¼ of the egg whites. Cover with a lid, reduce heat to low,
and cook until eggs have set, about 1 to 2 minutes. Use a spatula
to fold eggs over themselves (in half) and then fold in half
again. Remove eggs from pan and reserve. Repeat process 3 more
times until all the egg whites and vegetables have been used.
3. Lay eggs onto 4 pieces of toasted bread and layer avocado
slices on top. Close with top half of bread, cut each sandwich in
half, and serve.
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