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Avocado Toast


Avocado Toast

To make this tasty dish low in sodium, I use whole wheat bread with 110 mg. of sodium per slice and Greek yogurt with 100 mg. of sodium per cup. If your market does not have these low sodium products, adjust the sodium content of your avocado toast accordingly. If you do not roast your own tomatoes, adjust the sodium content again (look for the lowest sodium roasted tomatoes you can find). Another option is to substitute low sodium salsa for the roasted tomato. Once again, adjust the sodium content accordingly. As to the egg, I prefer my egg over easy. A sunny-side up egg would also be fine.

1 serving: 366 mg. sodium per serving

1 slice low sodium whole wheat bread
1/3 cup avocado pieces
1 oz. roasted tomato, cut into small (1/8 inch) pieces
1-1/2 teaspoons plain low sodium Greek yogurt
1/8 teaspoon black pepper
1/8 teaspoon lemon pepper with garlic and onion
1/16 teaspoon salt
1 egg
2 teaspoons healthy oil

Prep. Instructions

1. Toast the bread lightly. Set aside to cool.

2. Mash the avocado in a bowl. Add the tomato, yogurt, peppers and salt. Stir to combine well. Set aside.

3. Have all other ingredients on hand.

Cooking Instructions

1. Heat oil in a small (8-inch) skillet over medium low heat. Crack the egg into the pan. Turn heat down a bit, and cook until egg white is firm, about 4 minutes.

2. While egg cooks, spread avocado mixture over the toasted bread.

3. When egg white is firm, turn egg over with a spatula and cook for about 5 to 10 seconds more to give more firmness to the egg yolk.

4. Remove egg from pan and top the avocado toast with the egg, flipping the egg over so that the yolk side is up. Serve. - Copyright © 2022 Judy Reynolds