Avocado, tomato & egg breakfast rolls

Prep 20 mins | Cook 5 mins | Serves 4

A healthy mid-week meal.

Olive oil or rice bran oil cooking spray
4 free range eggs
1 medium ripe avocado
4 bread rolls, split
2 vine-ripened tomatoes, sliced
Barbecue sauce, to serve

STEP 1 Spray a large non-stick frying pan with oil. Heat over medium heat until hot. Crack eggs into pan and cook for 3-4 minutes until white is set but yolk is still soft. Turn eggs to seal yolk then drain on paper towel.

STEP 2 Meanwhile, peel, chop and roughly mash avocado. Heat or toast the bread rolls. Place roll bases onto a board. Top each with avocado, tomato and an egg. Drizzle with barbecue sauce, top with remaining rolls and serve.

Good for you ... Avocados

Avocados are one of the few fruits that contain fat, but it's in the form of unsaturated fat.

A source of vitamin E, a vitamin that helps protect cells from damage due to free radicals.

A good source of vitamin C and also a source of folate (a B vitamin). Both these vitamins contribute to the normal functioning of the body’s immune system.

Provides the B vitamins niacin (B3) and biotin, which both contribute to normal production of energy in the body.