Avocado and Egg White Tartines
🍽️ Servings: 1
➡️ 1 cup egg whites
➡️ 2 tablespoon light/low-fat mayonnaise
➡️ 2 tablespoon dijon mustard
➡️ 1 tablespoon lemon juice
➡️ ½ teaspoon finely grated lemon zest
➡️ 1 small avocado, finely chopped
➡️ 2 tablespoon fresh dill, finely chopped
➡️ 4 thin slices of pumpernickel bread
➡️ 3 radishes, thinly sliced
➡️ ½ cup alfalfa sprouts
➡️ Freshly ground black pepper, to taste
1. Lightly coat a glass or ceramic pie plate with non-stick cooking spray. Pour in egg whites and microwave on high for 4-5 mins (or until egg whites are set). Cool completely then finely chop.
2. Toss the egg whites with the mayonnaise, Dijon mustard, lemon juice, and lemon zest. Stir in the avocado and dill. Chill for 30 mins in fridge. Mixture can be stored in the fridge for up to 24 hours in an air-tight container.
3. Toast the bread, then spread an even layer of egg salad onto each piece.
4. Garnish with radish, cucumber and sprouts. Season with pepper to taste.
📊 Macros: Calories: 690, Carbs: 70g, Protein: 43g, Fat: 20g, Fibre: 28g, Sodium: 2100mg
✅ Unlike other breads, pumpernickel comes from a whole grain (rye), which happens to have more vitamins, fiber and overall nutrients than plain wheat. The avocado also provides a healthy fat source. Together this recipe should keep a person full for hours.
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