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Torrada amb alvocat, tomàquet, ruca i llavors de carbassa

Torrada amb alvocat, tomàquet, ruca i llavors de carbassa
A 3 usuaris els ha agradat aquest aliment | 0 usuaris han desat aquest aliment

Informació nutricional

Per ració de 145 g

% Valor diari basat en una dieta de 2000 kcal

Calories 255 kcal
13% DV
Greix total 16.2g
25% DV
Greixos monoinsaturats10.2g
Greixos poliinsaturats2.8g
Greixos saturats2.3g
Hidrats de carboni totals 24.1g
8% DV
Fibra7.4g
Midó14.0g
Sucres2.7g
Proteïna 6.8g
14% DV
Proteïna vegetal6.8g

Sobre

Una torrada petita oberta amb alvocat, tomàquet i ruca, probablement amanida amb oli d’oliva i lleugerament salpebrada. Té un contingut moderat de greixos saludables i fibra, amb una aportació de proteïna relativament baixa.

Ingredients

Vitamines i minerals

Vitamines

NutrientQuantitat%VRNSemivida
Biotina (B7)3.8mcg13%
Colina18.0mg3%
Folat (B9)92.0mcg23%
Niacina (B3)2.1mg13%
Àcid pantotènic (B5)0.9mg18%
Riboflavina (B2)0.1mg9%
Tiamina (B1)0.2mg18%
Vitamina A98.0mcg11%
Vitamina B60.3mg19%
Vitamina C13.4mg15%
Vitamina E2.6mg17%
Vitamina K46.0mcg38%

Minerals

NutrientQuantitat%VRNSemivida
Calci54.0mg5%
Coure260.0mcg29%
Ferro2.1mg12%
Magnesi58.0mg14%
Fòsfor118.0mg17%
Potassi472.0mg10%
Seleni10.5mcg19%
Sodi278.0mg12%
Zinc1.1mg10%

Torrada amb alvocat, tomàquet, ruca i llavors de carbassa

Una torrada senzilla oberta coberta amb alvocat cremós, tomàquet fresc, ruca lleugerament picant i llavors de carbassa cruixents. S'acaba amb oli d'oliva, sal i pebre negre per a un àpat equilibrat i lleuger.

Ingredients


  • Torrada de pa blanc, 35 g

  • Alvocat, 60 g

  • Ruca, 15 g

  • Tomàquet, 20 g

  • Llavors de carbassa, 8 g

  • Oli d'oliva, 6 g

  • Sal, 1 g

  • Pebre negre, 0.5 g


    • Total: 145.5 g

    Instructions


  • 1. Torra el pa fins que quedi cruixent i lleugerament daurat.

  • 2. Aixafa o talla l'alvocat a làmines i reparteix-lo uniformement sobre la torrada.

  • 3. Cobreix-ho amb el tomàquet tallat i la ruca.

  • 4. Amaneix-ho amb un raig d'oli d'oliva.

  • 5. Empolvora-ho amb les llavors de carbassa, la sal i el pebre negre.

  • 6. Serveix-ho immediatament.


    • Prep time


    5 minuts

    Cook time


    3 minuts

    Helpful tips


    Fes servir un alvocat madur per obtenir la millor textura. Si vols, amaneix lleugerament el tomàquet abans de muntar la torrada per potenciar-ne el sabor.
    VegetarianaMediterràniaEquilibrada
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