Egg, cleverly baked inside an avocado and then adorned with colourful salsa, makes it feel like you’ve headed out for a fanciful brunch without leaving the comfort of your own kitchen. In fact, this meal works perfectly for breakfast, lunch, or a weeknight dinner. To keep each avocado half more level so less egg white seeps out onto the baking sheet, try folding up some parchment paper and placing it under the stem end of the fruit.
Cold shoulder
Soaking raw onion in cold water for about 15 minutes helps reduce some of its bite without sacrificing the great crunch. Try the same trick for onions to be used in salads.
Avocado Egg Boats with Bean Salsa
Ingredients
- 2 large avocados, halved and pits removed
- 4 large organic eggs
- 1/4 tsp (1 mL) salt, divided
- Pinch of black pepper
- 1/2 cup (125 mL) diced red onion
- 1 cup (250 mL) cooked or canned black beans, drained and rinsed if using canned
- 1 small yellow or orange bell pepper, diced
- 1 cup (250 mL) cherry tomatoes, quartered
- 1/3 cup (80 mL) chopped cilantro
- Juice of 1/2 lime
- Hot sauce (optional)
Nutrition
Per serving:
- calories315
- protein13g
- fat20g
- saturated fat4g
- trans fat0g
- carbohydrates25g
- sugars3g
- fibre12g
- sodium227mg
Directions
01
Preheat oven to 400 F (200 C). Scoop out about 1/3 of the flesh from middle of avocado halves. Dice removed flesh and set aside.
02
Place avocado halves on parchment paper- or baking mat-lined baking sheet and carefully crack 1 egg into the well of each avocado half. There might be a little overspill of egg white. Season with pinches of salt and pepper. Bake until eggs are to desired doneness, about 17 minutes for still-runny yolks.
03
Meanwhile, place red onion in bowl of cold water and let soak for 15 minutes. Drain and toss with reserved avocado, black beans, bell pepper, tomatoes, cilantro, lime juice, and a couple of pinches of salt.
04
Place avocado egg boats on serving plate and scatter salsa about. Top with hot sauce, if desired.
Matthew Kadey, MSc, RD, is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
