When avocado oil is all you have, build dinner around its gentle flavor and high smoke point. Two eggs cooked slowly in the spray turn silky and mild, while garlic toast and bitter greens make a proper meal.

Serves 2. 20 minutes, 15 at the stove.

About 220 calories a serving, 13 g protein, 9 g carbohydrate, 15 g fat. From USDA figures for 80% of the ingredients; amounts are the recipe's.

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1. Slice 1 thick slice of crusty bread in half lengthwise and brush both cut sides with 1 tablespoon melted butter mixed with 2 minced garlic cloves and a pinch of salt. Toast in a 400°F [200°C] oven for 4 minutes until golden and fragrant, then turn it over and toast for 2 more minutes.6 min
2. While the bread toasts, spray a non-stick pan with avocado oil spray and set it over medium-low heat for 1 minute. Crack 4 large eggs into the pan, season with salt and pepper, and cook gently until the whites set and yolks remain runny, about 5 to 7 minutes; do not stir.7 min
3. Remove the toast from the oven. Warm a handful of arugula or spinach in the pan with the eggs for 30 seconds, just to wilt it. Divide the eggs and greens between two plates and serve with the toast.

Note Swap the greens for tomato slices or cucumber if you prefer. Leftovers do not keep; cook fresh. Serve with a squeeze of lemon if you have it, or a pinch of red pepper flakes for heat.