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Toast à l’avocat

Toast à l’avocat
Enregistré par @leo | 3 utilisateurs ont aimé cet aliment | 1 utilisateurs ont enregistré cet aliment

Informations nutritionnelles

Par portion de 175 g

% Valeur quotidienne basée sur un régime de 2000 kcal

Calories 355 kcal
18% DV
Lipides totaux 21.3g
33% DV
Acides gras mono-insaturés12.4g
Acides gras polyinsaturés4.8g
Acides gras saturés3.4g
Glucides totaux 34.2g
11% DV
Fibres9.8g
Amidon20.5g
Sucres3.9g
Protéines 9.5g
19% DV
Protéines végétales9.5g

À propos

Un toast à l’avocat modérément calorique, préparé avec du pain blanc épais et garni d’avocat écrasé, de roquette, de tomates cerises, de graines de courge, d’huile d’olive, de sel et de poivre. Il apporte surtout des graisses insaturées, une quantité modérée de glucides et de bonnes fibres.

Ingrédients

Vitamines & minéraux

Vitamines

NutrimentQuantitéVQ%Demi-vie
Biotine (B7)5.8mcg19%
Choline24.0mg4%
Folates (B9)118.0mcg30%
Niacine (B3)3.4mg21%
Acide pantothénique (B5)1.1mg22%
Riboflavine (B2)0.2mg14%
Thiamine (B1)0.3mg27%
Vitamine A78.0mcg9%
Vitamine B60.4mg25%
Vitamine C18.4mg20%
Vitamine E3.1mg21%
Vitamine K42.0mcg35%

Minéraux

NutrimentQuantitéVQ%Demi-vie
Calcium74.0mg7%
Cuivre410.0mcg46%
Fer2.9mg16%
Magnésium88.0mg21%
Phosphore182.0mg26%
Potassium612.0mg13%
Sélénium16.0mcg29%
Sodium412.0mg18%
Zinc1.7mg15%

Tartine à l’avocat

Une tartine à l’avocat classique garnie de roquette poivrée, de tomates cerises et de graines de courge. Simple, fraîche et équilibrée sur du pain blanc croustillant.

Ingrédients


  • Pain blanc 50 g

  • Avocat 70 g

  • Roquette 15 g

  • Tomates cerises 20 g

  • Graines de courge 10 g

  • Huile d’olive 7 g

  • Poivre noir 2 g

  • Sel de mer 1 g


    • Total : 175 g

    Instructions


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

  • 2. Écrasez ou tranchez l’avocat, puis étalez-le uniformément sur la tartine.

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

  • 4. Saupoudrez de graines de courge, de sel de mer et de poivre noir.

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


    • Temps de préparation


    5 minutes

    Temps de cuisson


    3 minutes

    Conseils utiles


  • Utilisez un avocat mûr pour obtenir la meilleure texture.

  • Faites bien griller le pain pour qu’il supporte la garniture.

  • Ajoutez le sel et l’huile d’olive juste avant de servir pour éviter que la tartine ne ramollisse.
    • VégétarienMéditerranéenÉquilibré
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