水波蛋酪梨吐司 (含煮水波蛋技巧) Poached Egg and Avocado Toast│滿足健康早餐

製作日:2016/09/14

之前就聽過酪梨吐司,看 YouTube 時發現好多人都有分享這個 水波蛋酪梨吐司,而前陣子剛好是酪梨的產季,一直很想吃,前陣子從爸那邊拿到一顆酪梨,這天終於動手做啦。

I’ve heard Avocado Toast for a long time, but never have never had it before. I found thousands of videos on YouTube sharing avocado toast recipes. Recent months is the Taiwan avocado season. I got one from my dad and happily gave it a try!

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酪梨吐司說起來其實還滿陽春簡單的,但是有水波蛋的加持,感覺就整個大升級!

Avocado toasts are really simple compared to other cooking recipes, but that doesn’t make it less delicious. And with poached eggs on top, they go up to another level!

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老實說這是我第一次煮水波蛋,結論是還滿成功的。其實我覺的只要抓準時間的話就不難,水滾後,將蛋放下去,大概煮3-4分鐘就馬上撈起。不用白醋也是可以容易完成完美的水波蛋的。

Honestly speaking, this is my first time making poached eggs. Luckily, it turns out great. I heard many people fail to poached eggs, but I find that it is actually not so hard as long as you keep the timing right. Just cracks the eggs after the water start boiling and let them cook for 3 – 4 minutes before scooping out. You can make a perfect poached egg without white vinegar or other stuff.

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擺盤擺好,最期待的就是將蛋黃戳破的那一瞬間摟~看到這種蛋黃流出來的樣子,心中都會「啊嘶~」一聲。(笑) 

酪梨本身其實沒有太突出的味道,不過它的泥潤口感真的和吐司很搭。我本身是個很愛蕃茄醬的人,尤其是蛋的時候一定加,所以後來又自己淋了一些蕃茄醬,發現這樣更美味。(其實我就是愛吃蕃茄醬…lol)

I really like the moment when the egg yolk dripping down into the bread. It really give me a good appetite.

 

I find avocados plain on its own, but the creamy texture goes really well with the bread. I am a fan of ketchup. It’s kind of a must-add seasoning when I eat eggs. So I added some ketchup to my avocado toast later and  found it more delicious!

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這樣雖然看起來好像不多,但是早上平常都吃很多的我,吃完這個水波蛋酪梨吐司真的覺得有飽足感,在想應該是因為酪梨的關係吧。

很多人因為覺得它的脂肪含量高而不吃酪梨,但其實酪梨的脂肪就像堅果一樣,是「好的脂肪。」酪梨的脂肪中多是單元不飽和脂肪,它還含許多維生素、礦物質、蛋白質等,(更多資訊可以參考:康健雜誌良醫健康網) 所以就像吃堅果一樣,適量食用是好的,不用怕胖。這樣的早餐真的健康又美味~:9

Even though it seems to be not a big meal, but it makes me surprising full, since I really eat a log in the morning. I think it is the avocado do the trick.

Many people have a second thought eating avocados due to its high amount of fat, but the fat in avocados, just like the ones in nuts, is a “good” fat.

The fat in avocados are mostly monounsaturated fat. They also contains tons of vitamins and minerals as well as protein. Do not afraid of getting fat because of eating avocados. Just eat them in moderation like eating nuts. Let’s enjoy this delicious and healthy breakfast!


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水波蛋酪梨吐司
Poached Egg & Avocado Toast

(參考:HealthNut Nutrition)

.食材 Ingredients (1人份):
雞蛋          Egg               1個
酪梨       avocado  1/2~1/4個*
吐司         toast              1片

鹽            salt          適量
黑胡椒     pepper       適量
檸檬汁   lemon juice   適量
*蕃茄醬  ketchup (optional)

PS.
*因為國產酪梨的大小顆差別較大,大顆大約1/4,小顆約1/2
*蕃茄醬是非必要的,我個人很愛蕃茄和蛋搭在一起的味道,所以有加一些,不加也無妨

*Since the size of avocados varies (especially Taiwanese avocados), the amount of avocados can be 1/2 to 1/4 depends on the size.
*Ketchup is optional. I personally love the combination of ketchup and eggs, so I add a little on top.

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  • 準備工作 Preparation
    • 酪梨切開去籽
    • 吐司放烤箱或是抹油於爐上烤熱
    • 先將雞蛋打在碗裡
    • Halve the avocado and remove the seed.
    • Toast your bread.
    • Crack the egg in a bowl.

.作法/步驟 Step:
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1.先來煮水波蛋:煮一鍋滾水,鍋內放些許鹽與白醋,(醋可幫助蛋白質凝固,這次剛好手邊沒白醋就沒有加了) 水滾後轉中小火,讓水小滾就好

2.接著拿長湯匙或杓子,在水中畫圈圈,製造漩渦

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3.接著趁漩渦還在,將事先打在碗裡的雞蛋從漩渦中央倒下去

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4.倒下去後開始計時3分鐘 (蛋比較大可以多煮個10~20秒)

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5.時間一到後,用有洞的湯匙或是碗篩撈起水波蛋,放到碗中瀝掉多於的水(或放到紙巾上吸乾)

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6.處理酪梨:將酪梨直分切成像蘋果片那樣的片狀,外皮就會較容易剝下來

 

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7.接著將酪梨壓成泥狀*
8.壓成泥狀後,再加入適量的鹽、黑胡椒與檸檬汁拌勻

PS.
*我這次是用台灣產的酪梨,這步驟有花一點時間,因為台灣酪梨的脂肪含量較進口的加州酪梨 (圖片)低一些,質地上相對起來比較沒那麼軟泥

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9.將大略壓成泥的酪梨放到吐司上,再將水波蛋放到上頭,最後表面上灑些黑胡椒即可


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請享用!
Bon appétit!

 


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