BAKED AVOCADO AND EGG

Baked Avocado and Egg

Enjoy a yummy and healthy breakfast by baking an egg inside an avocado half. Avocados are fruit and are healthy fats. They have been around for thousands of years--as early as 10,000 BCE. You can easily find them in the produce department of your local grocery store. 

Preparation: Preheat the oven to 425 degrees F. Cut medium to large, ripe (firm and not too soft), washed avocado in half and carefully remove the seed. You can make one or two halves. Scoop the avocado meat from the skin. Mash the avocado meat and season with 1/8-1/4 teaspoon ground black pepper, a squeeze of lemon (1 to 2 teaspoons), and a pinch of kosher salt. Garlic powder and onion powder to taste (optional). Add the avocado meat back into the skins. Spray aluminum foil with cooking spray, and wrap the foil around the avocados (individually) so that the avocados will sit straight. Add the avocados to a small baking dish--making sure the avocados remain straight and upright. Crack a small or medium egg (two eggs if you are baking both halves of the avocado), and dump the egg into a separate bowl. Make a well in the avocado meat (not too deep). Place the egg yolk in the prepared avocado first. Then add some of the egg white. You can also lightly fluff the egg before adding it to the avocado, or you can just use egg white only. Add 1/8 teaspoon red pepper flakes or 1/8 teaspoon chipotle if you like. Bake at 425 F for 20 minutes. You want to make sure the egg yolks and whites are firm. Carefully, remove from oven. Add cooked sausage crumbles or bacon crumbles (optional). I used veggie sausage. Garnish with 1/4 TBSP of parsley or chives (fresh or dried). Add some toast, sweet peppers, cherry tomatoes, or any fruit, and enjoy a filling breakfast. Note: Some of the egg white may spill over onto the foil. You can just add it back on top when you remove the dish from the oven.

Always consult your healthcare providers and/or nutritionist before making diet changes, concerning proper nutrients, weight loss and/or exercise programs!