Fried Egg and Avocado Breakfast Bowls Recipe

With the long weekend of Easter eggs, hot-cross buns, and long family lunches behind us, many Aussies are getting back to routine this week with their health and wellbeing.

Making healthy choices during a holiday period can be more challenging, but for those wanting to keep track of what they’re eating – portion sizes are key.

As we return to routine, the number one global nutrition and food tracking app, MyFitnessPal is encouraging Aussies to be informed on portion sizes as new research reveals less than a quarter (24%) of us are paying attention to portion sizes. 

When it comes to eating a balanced diet, Aussies could be over-eating as less than one-third (24%) think portion sizes are important, according to research from MyFitnessPal. In fact, over one-third (38%) of Australians admit to rarely even reading the recommended serving sizes on a food package nutrition label. 

Rather than measuring ingredients or tracking their food intake, time-poor home cooks are relying on eyeballing (i.e. guessing) their portions, with 40% saying they use this method.  A third of Aussies (34%) surveyed said they find it challenging to determine the appropriate portion sizes when they are cooking or eating.

“As we return to our regular eating habits, it’s important to continue to be mindful of what we’re eating and how it impacts our health.  Weighing and measuring your food can be a challenge but tracking your food intake for even just a few days or a week can provide valuable insight into the portion sizes that are right for you and with this knowledge, you can make more informed decisions.” said Katie Keil, Chief Marketing Officer at MyFitnessPal.

Fried Egg and Avocado Breakfast Bowls Recipe

Ingredients

5 large garlic cloves, thinly sliced
2 tablespoons plus 1 teaspoon olive oil, plus more as needed
Kosher salt and freshly ground black pepper, to taste
1 cup (100g) warm or room temperature cooked whole grains, such as quinoa, farro or brown rice
1 small ripe Hass avocado, halved, pitted, peeled and thinly sliced
2 large eggs
2 cups (50g) mixed fresh herbs, such as mint, basil, cilantro and dill
1 tablespoon fresh lemon juice, plus wedges for serving
Optional Garnishes
Low-fat Greek yogurt
Olive oil, for drizzling
Crushed red pepper
Flaky sea salt

Method

1. In a cold, medium-sized skillet, add the garlic and 2 tablespoons of olive oil. Cook over moderate heat, swirling the pan occasionally, until the garlic begins to brown, 3–5 minutes. 
2. Using a fork, transfer the garlic chips to a paper towel-lined plate to drain and sprinkle with salt. Pour out all but 1 tablespoon of the garlic oil from the skillet.
3. Divide the grains between two shallow bowls. Top each bowl with 1/2 sliced avocado.
4. In the skillet, heat the reserved garlic oil. Crack the eggs into the skillet, spacing at least 1 inch (2.54cm) apart, and cook over moderate heat until the whites begin to set. 
5. Add 1/3 cup of hot water to the skillet. Cook, basting the eggs with water, until the whites are just set and the yolks are still runny, about 2 minutes. 
6. Transfer one egg to each bowl. Season with salt and pepper.
7. In a small bowl, toss the herbs with the lemon juice and the remaining 1 teaspoon of olive oil. Season with salt and pepper. Divide the herb salad between the grain bowls.
8. Finish each bowl with a dollop of Greek yogurt, if using, and sprinkle the garlic chips over the top. Drizzle with more olive oil and garnish with crushed red pepper and flaky sea salt, if desired. Serve immediately, passing lemon wedges at the table.

Serves: 2 | Serving Size: 1 bowl

Nutrition (per serving): Calories: 362; Total Fat: 23g; Saturated Fat: 4g; Monounsaturated
Fat: 11g; Cholesterol: 185mg; Sodium: 362mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar:
1g; Protein: 13g

About MyFitnessPal

MyFitnessPal is the number 1 global nutrition and food tracking app. Since 2005, MyFitnessPal has empowered over 200 million users in over 120 countries to achieve their health and well-being goals through logging food intake, recording exercise activity, and tracking their wellness habits.

MyFitnessPal is on a mission to support Australians to manage their health goals on their own terms. Through personalised data-led insights, nutritional guidance, and unwavering support, MyFitnessPal provides users with tools for positive, healthy change.