sándwich de rucula y aguacate, anti-cancer

Arugula & Avocado Breakfast Sandwich

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Clock Icon for Prep Time 15 min prep
Person Icon for Serving Size 2 servings
Carrot Icon for Number of Ingredients Size 8 ingredients

Breakfast is the most important meal of the day, but it can be hard to think of what to make. A breakfast sandwich is easy and super satisfying. With this recipe you can steer...

Learn how to cut an avocado here >>


Ingredients


  • ¼ cup plain yogurt
  • 1 lemon, zested and juiced
  • Salt and pepper
  • 2 eggs
  • 4 slices multigrain bread, toasted (Looking for Low Fiber? See Chef Tips)
  • 1 cup arugula
  • 1 avocado, peeled, pitted and sliced
  • 1 tablespoon pepitas (optional)

Nutrition Facts

Calories

432 cals

Fat

25 g

Saturated Fat

5 g

Polyunsaturated Fat

5 g

Monounsaturated Fat

13 g

Carbohydrates

40 g

Sugar

7 g

Fiber

13 g

Protein

18 g

Sodium

644 mg

Directions

  1. In a small bowl, mix together yogurt, lemon juice, and lemon zest. Season with a pinch of salt and pepper.
  2. Heat a greased non-stick pan on medium low heat. Crack and pour eggs into the pan. Cook until whites are set, flip and cook for 1 minute for a runny yolk, 3 minutes for a fully cooked yolk. Turn off the heat and let sit while assembling sandwich.
  3. Place 2 slices of bread on 2 plates. Spread an even layer of the yogurt sauce over the toast. Top with a portion of arugula, avocado and egg, and pepitas if using. Top with other slice of bread. Cut the sandwich down the middle and serve.

Chef Tips

If you are on a low fiber diet, use white sourdough bread for your sandwich.

If you are cutting back on grains, make this as an open faced sandwich, or just eat it without the bread, it will still taste great.

Registered Dietitian Approved

All our recipes are created by chefs and reviewed by our oncology-trained staff Registered Dietitian, Kate Ueland, MS, RD, to ensure that each is backed with scientific evidence and meets the standards set by the Academy of Nutrition and Dietetics.



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