Healthy and nutritious diet breakfast recipe with calorie content.
This breakfast provides essential nutrients and healthy fats while keeping calorie intake moderate. Customize it with your favorite toppings and adjust portion sizes as needed.
Health Benefits:
- Healthy Fats from Avocado: Avocado is a great source of heart-healthy monounsaturated fats and fiber.
- Protein-Rich Eggs: Eggs provide high-quality protein, important for muscle health and satiety.
- Fiber and Micronutrients: The vegetables are rich in fiber, vitamins, and minerals.
- Balanced Meal: This breakfast offers a good balance of healthy fats, protein, and carbohydrates.
Ingredients:
- 1 ripe avocado
- 2 large eggs
- 1/2 cup diced tomatoes
- 1/4 cup diced red onions
- 1/4 cup diced bell peppers (any color)
- 1/4 cup fresh spinach leaves
- 1 tablespoon olive oil
- Salt and pepper to taste
- Optional toppings: salsa, hot sauce, or a sprinkle of feta cheese (for added flavor)
Instructions:
- Cut the ripe avocado in half and remove the pit. Scoop out a little extra flesh from each half to create a larger well for the eggs.
- Heat olive oil in a non-stick skillet over medium heat.
- Place the avocado halves in the skillet, cut side down, and sear for about 2 minutes until they develop a slight golden color.
- Flip the avocado halves and crack an egg into each well. Season with salt and pepper.
- Cover the skillet with a lid and cook for about 4-5 minutes for runny yolks or longer for firmer yolks.
- While the eggs are cooking, prepare your toppings by mixing the diced tomatoes, red onions, bell peppers, and spinach in a bowl.
- Once the eggs are done to your liking, carefully remove them from the skillet and place each egg-filled avocado half on a plate.
- Top each avocado half with the mixed vegetables.
- Optionally, add salsa, hot sauce, or a sprinkle of feta cheese for added flavor.
Calorie Content:
- Avocado (1/2): ~120 calories
- Eggs (2 large): ~140 calories
- Olive oil (1 tablespoon): ~120 calories (note: this can vary based on brand and type)
- Tomatoes (1/2 cup): ~16 calories
- Red onions (1/4 cup): ~16 calories
- Bell peppers (1/4 cup): ~6 calories
- Spinach (1/4 cup): ~2 calories
- Optional toppings (e.g., salsa, hot sauce, feta cheese): Calories may vary based on quantity and choice.
Total estimated calorie content: ~400-450 calories (without optional toppings)
As always, consult with a healthcare provider or a registered dietitian for personalized dietary advice.
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