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Avokado-roosterbrood met roket, kersietamaties en geroosterde pampoenpitte

Avokado-roosterbrood met roket, kersietamaties en geroosterde pampoenpitte
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Voedingsfeite

Per porsie van 157 g

% Daaglikse Waarde gebaseer op 'n 2000 kcal-dieet

Kalorieë 337 kcal
17% DV
Totale vet 20.6g
32% DV
Mono-onversadigde vet11.7g
Poli-onversadigde vet4.8g
Versadigde vet3.1g
Totale koolhidrate 31.6g
11% DV
Vesel9.3g
Stysel18.7g
Suikers3.6g
Proteïen 9.4g
19% DV
Plantaardige proteïen9.4g

Oor

Oop avokado-roosterbrood op dik wit brood, bedek met roket, kersietamaties, pampoenpitte, olyfolie, sout en swartpeper. Matige kalorieë met gesonde vette, vesel en ligte plantproteïen.

Bestanddele

Vitamiene & Minerale

Vitamiene

VoedingstofHoeveelheidDV%Halfleeftyd
Biotien (B7)3.8mcg13%
Cholien21.4mg4%
Folaat (B9)96.0mcg24%
Niasien (B3)2.9mg18%
Pantoteensuur (B5)0.9mg19%
Riboflavien (B2)0.1mg10%
Tiamien (B1)0.2mg20%
Vitamien A62.0mcg7%
Vitamien B60.3mg20%
Vitamien C15.8mg18%
Vitamien E2.6mg17%
Vitamien K34.5mcg29%

Minerale

VoedingstofHoeveelheidDV%Halfleeftyd
Kalsium54.0mg5%
Koper280.0mcg31%
Yster2.4mg13%
Magnesium56.0mg13%
Fosfor145.0mg21%
Kalium463.0mg10%
Selenium17.0mcg31%
Natrium489.0mg21%
Sink1.3mg12%

Avokado-roosterbrood met rucola, kersietamaties en geroosterde pampoenpitte

Hoofnota


Hierdie roosterbrood is gebou op kontras: warm, bros brood; koel, romerige avokado; peperige rucola; en die suiwer soetheid van ryp kersietamaties. Die pampoenpitte verskaf die nodige krakerigheid, terwyl olyfolie en swartpeper die elemente tot 'n samehangende geheel bind. Dit is 'n eenvoudige gereg, maar slegs wanneer dit met presisie hanteer word.

Resep-noodsaaklikhede


  • Geregkategorie: Roosterbrood

  • Kombuis of oorsprong: Kontemporêr

  • Gangtipe: Ontbyt of ligte middagete

  • Opbrengs: 1 porsie

  • Porsiegrootte: 157 g

  • Voorbereidingstyd: 8 minute

  • Gaarmaaktyd: 4 minute

  • Totale tyd: 12 minute

  • Moeilikheidsgraad: Maklik


  • Toerusting


  • Broodrooster of rooster

  • Klein mengbak

  • Mes

  • Snyplank

  • Lepel

  • Bord


  • Bestanddele


  • Wit ambagsbrood, 45 g

  • Avokado, geskil en ontpit, 70 g

  • Rucola, 15 g

  • Kersietamaties, gehalveer, 15 g

  • Pampoenpitte, 8 g

  • Olyfolie, 3 g

  • Swartpeper, fyn gemaal, 0.5 g

  • Seesout, 0.5 g


  • Metode


  • 1. Rooster die brood vir 3 tot 4 minute totdat die oppervlak egalig goudbruin is en die krummel onder die bros buitekant sag bly. Die brood moet warm en stewig genoeg wees om die bolaag te dra sonder om in te sak.

  • 2. Plaas die pampoenpitte in 'n droë pan oor medium hitte vir 2 tot 3 minute en skud die pan gereeld totdat hulle liggies gerooster en geurig is. Verwyder hulle sodra hulle begin verkleur; hulle moet bleek en bros bly.

  • 3. Druk die avokado in 'n klein bakkie fyn saam met die seesout en swartpeper totdat dit meestal glad is maar steeds effens tekstuur het. Die mengsel moet smeerbaar wees, nie loperig nie.

  • 4. Smeer die avokado egalig oor die warm roosterbrood en neem dit in 'n dun, beheerde laag tot by die rande.

  • 5. Meng die rucola en kersietamaties met die olyfolie net genoeg om hulle liggies te laat glans. Rangskik dit oor die avokado sodat die blare gelig bly en die tamaties sigbaar is.

  • 6. Rond af met die geroosterde pampoenpitte en strooi dit egalig oor die oppervlak sodat elke hap krakerigheid het. Bedien onmiddellik terwyl die brood nog bros is.


  • Uitplasing en bediening


    Plaas die roosterbrood effens uit die middel op 'n eenvoudige bord. Hou die bolaag netjies en oop, met die rucola lugtig en die tamaties doelbewus versprei. Die voltooide gereg moet in gelyke mate bros, romerig, peperig en vars voorkom.

    Professionele notas


    Gebruik avokado wat volkome ryp is; onryp vrug gee die roosterbrood 'n dowwe, styselagtige tekstuur. Rooster die brood diep genoeg om struktuur te skep, maar nie so ver dat dit brosbreek nie. Geur met terughouding: die gereg moet skoon smaak, met elke element duidelik en gebalanseerd.
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