Boiled Egg, Avocado, Olive Oil & Lemon
A really simple and quick lunch that’s incorporates healthy fats, protein and full of flavour.
Servings
1
Ready In:
0hrs 10min
Calories:
319
Good For:
Lunch
Meal Plan Recipes
Boiled Egg, Avocado, Olive Oil & Lemon
By: Debra Carey
This is such a simple and quick lunch that’s very nutritious and full of good calories. Avocado is excellent for good fats and olive oil is good for the heart.
Finish with freshly squeezed lemon or lime juice and sprinkle with sesame seeds for an additional touch of goodness.
Ingredients
- 1 egg
- 1/2 avocado
- 1 Tbsp olive oil
- 1/2 lemon
- pepper, freshly ground
Add calories with:
Sprinkle over seeds such as sesame seeds, pumpkin or sunflower seeds to add some extra calories. Also a spoonful of creme fresh (sour cream) or mayonnaise will also pack a calorie punch. Plus, you can toast some wholegrain bread and top with the egg and avocado.
Nutrition
A quick guide to calories, macronutrients and micronutrients for this recipe. Percentages are based on a recommended 2,000 calorie diet. Grams (g), milligrams (mg), microgram (ug/mcg).
- Calories: 319 kcal 16%
- Carbs: 10.06g 4%
- Sugars: 1.39g 2%
- Protein: 7.45g 15%
- Salt (Sodium): 68.79g 3%
- Total Fat: 29.55g 42%
- Saturated Fat: 4.96g 25%
- Monounsaturated Fat: 19.37g 0%
- Polyunsaturated Fat: 3.74g 0%
- Trans Fat: 0.02g 0%
- Cholesterol: 163.68mg 55%
- Fibre: 6.09g 22%
- Calcium: 45.75mg 6%
- Magnesium: 31.06mg 8%
- Potassium: 477.92mg 14%
- Iron: 1.53mg 11%
- Zinc: 1.08mg 11%
- Phosphorus: 132.34mg 19%
- Vitamin A: 106.06iu/mcg 13%
- Vitamin C: 22.87mg 29%
- Thiamin B1: 0.08mg 7%
- Riboflavin B2: 0.31mg 22%
- Niacin B3: 1.38mg 9%
- Vitamin B6: 0.29mg 21%
- Folic Acid B9: 84.79iu/mcg 42%
- Vitamin B12: 0.39iu/mcg 16%
- Vitamin D: 0.9iu/mcg 18%
- Vitamin E: 4.11mg 34%
- Vitamin K: 26.1iu/mcg 35%
Step by Step Instructions
Step 1
In a small saucepan place the egg and cover with boiling water. Bring back to the boil and cook for 5 minutes.
Step 2
In the meantime, peel the skin off the avocado half and slice. Place onto a plate and drizzle with olive oil and lemon juice.
Step 3
Once the egg is cooked, run under cold water and peel skin off. Slice egg in half and place on top of avocado.
Step 4
Serve immediately with freshly ground black pepper.
People Who’ve Made This
“A simple and quick lunch that’s full of goodness. Easily increase the calories by serving on wholemeal toast and sprinkle with sesame seeds.”
