DUDE’S BAKED AVOCADO EGGS

This recipe is a good source of protein, iron and dietary fiber.

19

Prep Time: 10 Mins

Cook Time: 15 Mins

Makes: 4 Servings

Ingredients

2 medium size, firm, ripe avocados
2 Tbsp. olive oil
4 large EGGS
salt and pepper
½ tsp ground pepper
¼ cup chopped fresh parsley

Instructions

1. PREHEAT oven to 375F. LINE a baking sheet with aluminum foil. FORM 4 circular rings out of aluminum foil to use in keeping the avocados upright for prepping and baking.

2. SLICE the avocados and remove the pits. PLACE avocados inside the foil rings on the baking sheet and BRUSH with olive oil. SCOOP out a hole where the pit was. Hole should be large enough to hold one broken egg.

3. BREAK an egg into the center of each of the avocados, being careful to keep the yolks intact. SPRINKLE with salt and pepper.

4. BAKE until egg whites are completely set and yolks begin to thicken but are not hard, about 15 minutes.

5. TOP with parsley and ground pepper and serve.

Pro Tips

• Picture perfect baked avocado eggs: Separate egg whites from yolk. Using a spoon, first add the yolk to the avocado hole, then add the egg whites to just cover the yolk.
• Slice off a small piece of the bottom of avocado to make it stand up straight.
• Large size muffin tins can be used in place of a baking sheet and foil to keep them straight up and easier to fill.

Nutrition Info

Per Serving: ¼ of recipe

Calories 260
Total fat: 23 g
Saturated fat: 3.5 g
Polyunsaturated fat 2 g
Monounsaturated fat 7 g
Cholesterol: 186 mg
Sodium: 140 mg
Carbohydrates 8 g
Dietary fiber: 3 g
Protein: 9 g
Sugar: 0 g
Vitamin A: 81 mcg
Vitamin D: 1 mcg
Folate: 24 mcg
Calcium: 30 mg
Iron: 1.9 mg
Choline: 147 mg
Potassium 425 mg