Description

Elevate your morning routine with this vibrant, protein-packed toast. A perfectly jammy poached egg sits atop creamy seasoned avocado and cottage cheese, finished with a kick of low-sodium chili crunch for a satisfying, heart-healthy start to your day.

Ingredients

Scale

4 thick slices very-low-sodium whole-grain bread (approx. 1.2 oz / 35 g per slice)
4 large fresh eggs
1 cup 240 g fat-free, no-salt-added cottage cheese
½ large ripe avocado (approx. 3.5 oz / 100 g)
Avocado oil cooking spray
1 tbsp 15 ml white vinegar
2 tsp low-sodium chili crunch
¼ tsp smoked paprika
Freshly ground black pepper (to taste)
1 tbsp 4 g fresh chives, finely chopped

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Instructions

Prepare the Bread: Position an oven rack 4-6 inches (10-15 cm) from the broiler element and set the broiler to HIGH. Arrange the bread slices on a baking sheet and coat one side of each slice lightly with avocado oil cooking spray.
Broil the Toast: Place the baking sheet under the broiler. Toast for 1-2 minutes until the tops are golden. Remove, flip the slices, and broil for another 60-90 seconds until crisp. Set aside.
Heat the Poaching Water: While the bread broils, fill the saucepan with about 3 inches (7.5 cm) of water. Add the white vinegar, which helps the egg whites congeal. Bring the water to a gentle simmer (small, consistent bubbles), avoiding a rolling boil.
Poach the Eggs: Crack one egg into a small bowl. Create a gentle vortex in the water with a spoon and carefully slide the egg into the center. Cook for 3-4 minutes for a runny yolk. Gently lift the egg out with a slotted spoon, draining excess water. Repeat with the remaining eggs.
Season the Avocado: Halve the avocado, remove the pit, and scoop the flesh into a bowl. Add the smoked paprika and black pepper. Gently mash with a fork, leaving some texture.
Assemble the Toast: Spread ¼ cup (60 g) of the fat-free, no-salt-added cottage cheese over each slice of broiled bread. Top with a quarter of the seasoned avocado mash.
Garnish and Serve: Carefully place a warm poached egg on the avocado. Drizzle each toast with ½ teaspoon of low-sodium chili crunch and a sprinkle of fresh chives. Serve immediately.

Notes

Nutrition Facts (per serving, 1 prepared toast): Calories: 267 kcal | Total Fat: 12.7 g (Saturated Fat: 2.8 g) | Total Carbs: 20 g (Fiber: 4.8 g, Sugars: 4 g, Added Sugars: 1 g) | Protein: 22 g | Sodium: 129 mg

These values are approximate and may vary based on ingredients and preparation.

Nutrition

Calories: 267