In this satisfying avocado-egg toast recipe, try full-flavored, high-fiber bread, like a hearty slice of German-style rye or seeded multigrain from your favorite bakery. To turn this into a portable breakfast, swap the toast for a whole-wheat English muffin or wrap.

Avocado Toast with Egg, Spinach & Salsa

Serves 1

Active Time: 20 minutes

Total Time: 20 minutes

1/2 small avocado, mashed

1 slice whole-grain bread, toasted

Pinch of ground pepper

1 teaspoon extra-virgin olive oil, divided

1 clove garlic, minced

2 cups baby spinach

1 large egg

1 tablespoon salsa

Spread avocado on toast; season with pepper.

Heat 1/2 teaspoon oil in a small nonstick skillet over medium heat. Add garlic and spinach and cook, stirring, until the spinach is wilted, 30 to 60 seconds. Top the avocado toast with the spinach.

Heat the remaining 1/2 teaspoon oil in the pan. Crack egg into the pan. Reduce heat to medium-low and cook 5 to 7 minutes for a soft-set yolk. Top the toast with the egg and salsa.

Recipe nutrition: Per serving: 364 calories; 26 g fat (5 g sat, 15 g mono); 186 mg cholesterol; 24 g carbohydrate; 1 g added sugars; 3 g total sugars; 14 g protein; 10 g fiber; 330 mg sodium; 953 mg potassium.

Nutrition bonus: Vitamin A (103 percent daily value), Folate (55 percent dv), Vitamin C (42 percent dv), Iron (20 percent dv)

1 1/2 Carbohydrate Serving(s)

Exchanges: 1 starch, 1/2 vegetable, 1 medium-fat meat, 4 fat

(EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at www.eatingwell.com.)