Avocado Sauce Eggs Benedict

Dairy Free
Health score
19%
Avocado Sauce Eggs Benedict
45 min.
4
567kcal

Suggestions

Ingredients

  •  avocados from mexico ripe
  • 0.5 teaspoon pepper black
  • tablespoons chives finely chopped
  • slices bacon crumbled cooked
  • large eggs 
  •  muffins split english
  • 0.3 cup juice of lime fresh
  • tablespoons olive oil 
  • 0.8 teaspoon salt fine
  • 0.5 teaspoon sugar 
  • medium tomatoes halved lengthwise
  • 0.3 cup water 
  • teaspoon distilled vinegar white

Equipment

  • food processor
  • bowl
  • frying pan
  • paper towels
  • oven
  • baking pan
  • aluminum foil
  • slotted spoon

Directions

  1. Preheat oven to 500 degrees F. Arrange tomato halves, cut sides up on a foil-lined baking pan.
  2. Sprinkle tomatoes with salt, sugar and parsley, then drizzle with olive oil.
  3. Roast tomatoes until soft but still intact, 30 to 40 minutes.
  4. In food processor, combine avocados, lime juice, water, olive oil, salt and pepper; process until smooth. In medium bowl, combine avocado sauce; stir in chives or scallions. Separate English muffin halves and brush with olive oil; bake in preheated oven until edges are brown, about 8 minutes.
  5. While muffins are cooking, fill a 12-inch heavy skillet with water until half-full; bring water to a simmer, then add vinegar. Break an egg into a small cup, then carefully pour the egg into the water. Repeat with remaining eggs, poach eggs at a simmer for 3 to 4 minutes or until whites are firm but yolks are still runny. To drain, transfer eggs with a slotted spoon to paper towels and sprinkle with salt and pepper.
  6. To assemble, place roasted tomatoes on top of English muffins. Top each tomato with an egg, then transfer muffins to 4 plates. Spoon avocado sauce over eggs and sprinkle with crumbled bacon.

Nutrition Facts

Calories567kcal
Protein15.8%
Fat54.86%
Carbs29.34%

Properties

Glycemic Index
84.27
Glycemic Load
20.93
Inflammation Score
-8
Nutrition Score
28.006087095841%

Flavonoids

Cyanidin
0.33mg
Epicatechin
0.37mg
Epigallocatechin 3-gallate
0.15mg
Eriodictyol
0.33mg
Hesperetin
1.36mg
Naringenin
0.89mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.15mg
Myricetin
0.16mg
Quercetin
1.11mg

Nutrients percent of daily need

Calories:566.73kcal
28.34%
Fat:35.39g
54.45%
Saturated Fat:7.38g
46.15%
Carbohydrates:42.59g
14.2%
Net Carbohydrates:32.64g
11.87%
Sugar:5.09g
5.66%
Cholesterol:379.92mg
126.64%
Sodium:991.83mg
43.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:22.94g
45.88%
Selenium:35.21µg
50.31%
Folate:171.42µg
42.85%
Vitamin B2:0.72mg
42.5%
Vitamin K:42.05µg
40.04%
Fiber:9.95g
39.8%
Phosphorus:390.3mg
39.03%
Vitamin C:32.06mg
38.86%
Vitamin A:1753.12IU
35.06%
Vitamin B5:3.41mg
34.06%
Vitamin E:4.89mg
32.59%
Potassium:1061.02mg
30.31%
Vitamin B6:0.6mg
30.12%
Manganese:0.56mg
27.87%
Vitamin B3:4.33mg
21.64%
Copper:0.43mg
21.51%
Vitamin B1:0.31mg
20.43%
Zinc:2.82mg
18.77%
Iron:3.34mg
18.58%
Magnesium:71.53mg
17.88%
Vitamin B12:1µg
16.67%
Vitamin D:2.03µg
13.55%
Calcium:117.13mg
11.71%
Source:Allrecipes