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Tartine à l’avocat, roquette et tomates cerises

Tartine à l’avocat, roquette et tomates cerises
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Informations nutritionnelles

Par portion de 165 g

% Valeur quotidienne basée sur un régime de 2000 kcal

Calories 335 kcal
17% DV
Lipides totaux 20.1g
31% DV
Acides gras mono-insaturés11.6g
Acides gras polyinsaturés4.8g
Acides gras saturés2.9g
Glucides totaux 31.2g
10% DV
Fibres9.8g
Amidon17.1g
Sucres4.3g
Protéines 8.5g
17% DV
Protéines végétales8.5g

À propos

Une tartine à l’avocat riche en légumes, aux calories modérées, avec de bonnes graisses insaturées et un bon apport en fibres. La plupart des calories viennent du pain, de l’avocat, des graines de courge et d’un léger filet d’huile d’olive.

Ingrédients

Vitamines & minéraux

Vitamines

NutrimentQuantitéVQ%Demi-vie
Biotine (B7)4.8mcg16%
Choline21.5mg4%
Folates (B9)108.0mcg27%
Niacine (B3)2.9mg18%
Acide pantothénique (B5)1.1mg22%
Riboflavine (B2)0.1mg11%
Thiamine (B1)0.2mg18%
Vitamine A78.0mcg9%
Vitamine B60.4mg25%
Vitamine C18.4mg20%
Vitamine E3.1mg21%
Vitamine K39.5mcg33%

Minéraux

NutrimentQuantitéVQ%Demi-vie
Calcium58.0mg6%
Cuivre320.0mcg36%
Fer2.6mg14%
Magnésium66.0mg16%
Phosphore155.0mg22%
Potassium560.0mg12%
Sélénium14.0mcg25%
Sodium360.0mg16%
Zinc1.5mg14%

Tartine à l’avocat avec roquette et tomates cerises

Une simple tartine garnie d’avocat crémeux, de roquette poivrée, de tomates cerises sucrées et de graines de courge croquantes. C’est un petit-déjeuner ou un en-cas frais et léger.

Ingrédients


  • Pain blanc, 50 g

  • Avocat, 60 g

  • Roquette, 15 g

  • Tomates cerises, 20 g

  • Graines de courge, 10 g

  • Huile d’olive, 8 g

  • Sel marin, 1 g

  • Poivre noir, 1 g


    • Total : 165 g

    Instructions


  • 1. Faites griller le pain blanc jusqu’à ce qu’il soit doré.

  • 2. Écrasez ou tranchez l’avocat et étalez-le sur la tartine.

  • 3. Garnissez de roquette et de tomates cerises coupées en deux.

  • 4. Parsemez de graines de courge, de sel marin et de poivre noir.

  • 5. Arrosez d’un filet d’huile d’olive et servez immédiatement.


    • Temps de préparation et de cuisson


  • Temps de préparation : 5 minutes

  • Temps de cuisson : 2 minutes


    • Conseils utiles


  • Utilisez un avocat mûr pour obtenir la meilleure texture.

  • Ajoutez le sel juste avant de servir pour garder la tartine croustillante.

  • Pour plus de saveur, faites légèrement griller les graines de courge avant de les ajouter.
    • VégétarienMéditerranéenÉquilibré
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