Recipe: Charred avo and eggs

Posted by : | Posted on: April 14, 2016

Having grown up in a country pub, I distinctly remember the difference, both in taste and colour, between readily available cheap battery eggs and the free-range ones that were regularly brought in by local customers and handed to my parents over the bar in return for a free pint. There’s no doubt about it, the well-cared-for hens always produced better-tasting eggs, and that still holds as true today as it did 30 years ago.

Eggs are one of the best-value forms of protein you can get. They contain a super-cocktail of amazing micronutrients and stuff that, frankly, is very good for you. From nutritious breakfasts and quick lunches to using them in all manner of beautiful desserts, eggs are great in so many ways. With that in mind, I’ve given you a nutritious, quick breakfast in the form of beautiful charred avo and eggs. Eggs are high in iodine, which is used by the thyroid gland to help it regulate the body’s metabolism – a perfect kick-start to the day. With ribbons of sweet potato, charred peppers and fresh chili, this is super colourful, nutritious and well worth the 15 minutes it takes to make.

If you don’t already, when you buy your eggs, have a look at the box to check that they’re free-range. I’m really pleased to say that things are changing. The majority of people now buy free-range or organic eggs, and are waking up to the idea that battery eggs are a worse product, both in terms of animal welfare and quality. Let’s hope it continues.

  • Servings: 2


1 red pepper

4 spring onions

½ a ripe avocado

Olive oil

½ a large sweet potato

2 large free-range eggs

Sea salt and black pepper

½ a fresh red chili

A few sprigs of fresh soft herbs, such as parsley, mint and coriander

2 tablespoons cottage cheese


Halve, deseed and slice the pepper into fine strips. Trim and finely slice the spring onions, then peel and roughly chop the avocado.

Place a medium frying pan over a medium-high heat and drizzle in 1 tablespoon of oil. Add the sliced pepper, spring onions and avocado and fry for 3 to 4 minutes, or until lightly charred.

Meanwhile, peel the sweet potato, then use the speed peeler to continue peeling it into ribbons. Add to the pan, toss well, and fry for 3 minutes, or until the sweet potato ribbons start to char.

Spread the veg out evenly in the pan and use the back of a spoon to dig out two pockets. Crack an egg into each one, then tilt the pan so the whites run into the veg and bind everything together.

Season with salt and pepper, pop on a lid, then reduce the heat to medium-low and let the eggs cook for 3 to 5 minutes, depending on how runny you like the yolks.

Deseed and finely chop the chili, then pick and roughly chop the herb leaves. Spoon the egg mixture onto a plate, add a dollop of cottage cheese and sprinkle over the chili and herbs.

Courtesy: The Globe And Mail

6 Comments to Recipe: Charred avo and eggs

  1. WSmith17 says:

    “½ a fresh red chile” I’ve been doing a bit of searching as to what this is and the answers vary. Could be almost anything that is a/ red b/ not too hot c/not what we call bell peppers in Canada. Probably not a Thai bird pepper as too small, too hot. Some sources say in England they sell various chiles green and/or red and ripe. “Pepper”is reserved for what we call bell pepper or sweet pepper. It would be helpful if some of the ingredients were translated 🙂

  2. HAMISH131 says:

    In which country are a majority of people eating free-range or organic eggs? Hard to believe that’s true from what I see in supermarkets, which is where most groceries are sold, except in communities too small to have a supermarket.

  3. PatriciaD22 says:

    Made it this morning. Fantastic taste and looks beautiful too! Always looking for simple meals to serve company. Instead of the chilli I put out Sriracha sauce and let people put on how much they wanted.

  4. Lisa Dick says:

    This looks delicious! Maybe something I’ll make this weekend.

  5. Ridgeway2 says:

    Yay, eggs! I won’t believe they are bad for you.
    Jamie’s (admittedly yummy) recipe: 15 min
    Egg, cheese, leftover veg in microwave, with smoothed avo on toast: 3 min
    Tomato juice, vodka, raw egg: 45 seconds

  6. fringe_remnant says:

    Forgot the bacon

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