Avocado, Smoked Salmon, and Egg Toast

I LOVE breakfast. I have even eaten breakfast for dinner on numerous occasions. It's a tricky meal though, because the calories can add up quickly. Eggs Benedict (one of my fave's!)? Biscuits and gravy? Bacon? Sausage? And the list goes on. When I am in the mood for Eggs Benedict, which I like to have with smoked salmon, I usually decide to make the following as a healthier alternative, which I made for breakfast today and is relatively quick to put together.

Servings: 1 * Calories: 302 * Fat: 15 g * Carb: 20 g * Cholesterol: 223 mg * Protein: 20 g * Sugar: 2 g * Sodium: 753 mg *  Fiber: 5 g

Vitamins: A (15%), C (13%), Calcium (6%), Iron (14%) based on a 2000 calorie diet

Ingredients:  

• 1 piece of toast (I used Hearty Rye)
• 1/4 of a ripe avocado
• 2 oz smoked salmon
• 2 slices of tomato
• 1 egg (I fried mine this time)
• Other options: spinach, dill, red onion, capers.

Directions:

Toast the bread of your choice. I opt for breads with grains and wheat. I am also a big fan of 'Light' breads, which are a lower calorie bread.

Cook your egg however you like - scrambled, fried, poached, sunny side up. For a healthier option, I go for poached because it eliminates any butter or oil you might typically use to cook scrambled or fried eggs.

Mash the 1/4 avocado on the toast. Layer your salmon and tomato slices on the avocado and toast. Place your egg on top. The yolk, combined with the mashed avocado, gives the meal a little bit of that 'sauce' that we all love in Eggs Benedict.

Feel free to add some scallions or chives (I did!), salt and pepper (beware - smoked salmon has a lot of sodium already), or dill.

Notes:

I have been trying to eat any breads in the morning for breakfast, and skip them for lunch and dinner. I also have been making a better attempt to include more protein in my meals. In this meal, the smoked salmon adds the most protein, with the egg as a good runner up. If you feel more hungry, add another egg! There are a lot of opinions out there about whether or not eggs are good or bad for you. As I have high cholesterol, I try to take the middle road and eat them in moderation.