By the Plate: Avocado Cheese Toast Breakfast
This breakfast spread is delightful: zesty ricotta cheese topped with avocado and pistachios (both sources of heart-healthy fats) and a good-morning kiss of honey. Count the kiwi and vegetable juice as one serving of fruit and one serving of veggies—and two good sources of vitamin C.
Full Meal
Calories: | Carbohydrate: gBy the Plate Foods Include
Per ServingAvocado Cheese Toast |
||
|---|---|---|
| Makes: 4 servings | ||
| Serving Size: 1 toast | ||
| Calories | 180 | |
| Fat | 6 | g |
| Saturated Fat | 0.8 | g |
| Trans Fat | 0.3 | g |
| Carbohydrate | 20 | g |
| Fiber | 4 | g |
| Sugars | 5 | g |
| Cholesterol | 20 | mg |
| Sodium | 310 | mg |
| Potassium | 290 | mg |
| Protein | 13 | g |
| Phosphorus | 220 | mg |
| Choices: Starch 1, Carbohydrate 0.5, Lean Protein 1, Fat 0.5 | ||
Avocado Cheese Toast
- Makes: 4 servings
- Serving Size: 1 toast
- Preparation Time: 10 minutes
Ingredients
| 1 | cup | nonfat ricotta cheese |
| 1/2 | tsp. | ground cumin |
| 1/2 | tsp. | fresh lemon zest |
| 1/4 | tsp. | kosher salt |
| Pinch ground cayenne pepper | ||
| 4 | slices whole wheat bread, toasted | |
| 1/2 | med. | avocado, peeled and thinly sliced |
| 2 | Tbsp. | finely chopped pistachios |
| 1 | tsp. | honey |
Directions
- Stir together the ricotta cheese, cumin, lemon zest, salt, and cayenne pepper.
- Spread the ricotta mixture onto the bread slices. Top with the avocado slices. Sprinkle with the pistachios and drizzle with honey.
Note: The small amount of trans fat is from natural sources.
Additional Foods in This Meal
Fruit
1/2 cup kiwi, peeled
- Per Serving
- Calories: 55
- Carbohydrate: 13g
- Choices: Fruit 1
Juice
1/2 cup no-salt-added vegetable juice
- Per Serving
- Calories: 20
- Carbohydrate: 5g
- Choices: Nonstarchy Vegetable 1
