Breakfast recipe: Angry eggs and avocado

This is a quick and tasty breakfast or brunch dish that takes the hassle out of poaching eggs. For years I steered clear of poached eggs because I was so useless at making them but one simple trick means you can make perfect ones every time. We call this dish ‘angry eggs’ because we’ve been inspired the Italian word arrabbiata (literal translation, ‘angry’), which is associated with chilli-powered plates. Our recipe contains a spicy kick to give the dish a lift and add an extra fat-burning factor. Enjoy!

Ingredients
2 large eggs
1/2 an avocado
1 small slice sourdough
Squeeze of lime juice
Chilli flakes
Salt and pepper
Optional extras
Handful of small tomatoes and spinach

Nutrition
Calories: 409
Protein: 22
Carbs: 33
Fat: 21

Here’s why you should eat this dish

Eggs
Eggs are a fantastic source of protein, which is in the white, and heart-healthy fats, which is in the yolk. They also contain a treasure trove of vitamins: 10% of your RDI of vitamin D is found in an egg yolk, along with vitamins A, B6, B12, E and K.

Chilli
Adding chillis to meals can aid fat-loss efforts because their heat – caused by a compound called capsaicin – increases your metabolic rate, which is how quickly your body burns calories. Australian researchers have also recently discovered that certain compounds in chilli peppers activate receptors in the stomach that increase feelings of fullness.

Avocado
Avocados are an excellent source of fibre, which can help you to feel full. They also contain generous hits of a bunch of vitamins including B6, C, E and K. They have a positive impact on heart health and have been shown in studies to help reduce body mass index when eaten as part of a healthy diet.

How to make it
Cut a slice of sourdough bread in half and put it in a toaster.
Scoop out half an avocado and mash it in a bowl. Add a generous squeeze of lime juice and give it a final mix.
Spread the avocado mix onto the toast.
Bring a pan of water (about 4-5cm deep) to the boil.
Break an egg into a ramekin.
When the water is gently bubbling, slide the egg into the pan. Doing it this way, as opposed to cracking it straight in, helps to keep the egg together rather than spreading so wide and giving you a rubbery white and an uncooked yolk.
Repeat the process with the other egg so that both eggs are poaching in the pan simultaneously.
When the eggs are done, take them out of the pan and place them on a square of kitchen roll to absorb excess moisture.
Place the eggs on top of the avocado toast and season with chilli flakes, salt and pepper.

Fast track your fat loss
If you want to accelerate your fat loss efforts, there are a couple of easy ways to adapt this meal. The first thing we’d remove is half of the bread. That saves about 70 calories but doesn’t meaningfully affect the protein or healthy fat content. If you’re feeling good on a low-carb diet, you could leave out the bread altogether. And if you’re trying to really reduce the calorie count of your meals, halving the avocado portion will remove about 60 calories without making much of an impact on the overall flavour.

Power bread
We’ve gone for sourdough bread for a couple of reasons. It tastes great and it’s also high in protein. One small slice contains about 5g of protein – twice as much as a single slice of brown bread. Of course, if you want to make it with brown bread, that’s just fine.

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