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Tost s avokadom, rikolom, cherry rajčicama i prženim bučinim sjemenkama

Tost s avokadom, rikolom, cherry rajčicama i prženim bučinim sjemenkama
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Nutritivne vrijednosti

Po porciji od 157 g

% dnevne vrijednosti na temelju prehrane od 2000 kcal

Kalorije 337 kcal
17% DV
Ukupne masti 20.6g
32% DV
Mononezasićene masti11.7g
Polinezasićene masti4.8g
Zasićene masti3.1g
Ukupni ugljikohidrati 31.6g
11% DV
Vlakna9.3g
Škrob18.7g
Šećeri3.6g
Proteini 9.4g
19% DV
Biljni proteini9.4g

O proizvodu

Otvoreni tost od debelog bijelog kruha s avokadom, rikolom, cherry rajčicama, bučinim sjemenkama, maslinovim uljem, soli i crnim paprom. Umjereno kaloričan obrok sa zdravim mastima, vlaknima i laganim biljnim proteinima.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluživot
Biotin (B7)3.8mcg13%
Kolin21.4mg4%
Folat (B9)96.0mcg24%
Niacin (B3)2.9mg18%
Pantotenska kiselina (B5)0.9mg19%
Riboflavin (B2)0.1mg10%
Tiamin (B1)0.2mg20%
Vitamin A62.0mcg7%
Vitamin B60.3mg20%
Vitamin C15.8mg18%
Vitamin E2.6mg17%
Vitamin K34.5mcg29%

Minerali

NutrijentKoličinaDV%Poluživot
Kalcij54.0mg5%
Bakar280.0mcg31%
Željezo2.4mg13%
Magnezij56.0mg13%
Fosfor145.0mg21%
Kalij463.0mg10%
Selen17.0mcg31%
Natrij489.0mg21%
Cink1.3mg12%

Toast s avokadom, rikulom, cherry rajčicama i tostiranim bučinim sjemenkama

Uvodna napomena


Ovaj toast temelji se na kontrastu: topao, hrskav kruh; hladan, kremast avokado; paprena rikula; i čista slatkoća zrelih cherry rajčica. Bučine sjemenke daju potrebnu hrskavost, dok maslinovo ulje i crni papar povezuju sve elemente u skladnu cjelinu. To je jednostavno jelo, ali samo ako se priprema precizno.

Osnovne informacije o receptu


  • Kategorija jela: Toast

  • Kuhinja ili podrijetlo: Suvremena

  • Vrsta obroka: Doručak ili lagani ručak

  • Prinos: 1 porcija

  • Veličina porcije: 157 g

  • Vrijeme pripreme: 8 minuta

  • Vrijeme kuhanja: 4 minute

  • Ukupno vrijeme: 12 minuta

  • Težina: Lako


    • Oprema


  • Toster ili grill tava

  • Mala zdjela za miješanje

  • Nož

  • Daska za rezanje

  • Žlica

  • Tanjur


    • Sastojci


  • Bijeli zanatski kruh, 45 g

  • Avokado, oguljen i bez koštice, 70 g

  • Rikula, 15 g

  • Cherry rajčice, prepolovljene, 15 g

  • Bučine sjemenke, 8 g

  • Maslinovo ulje, 3 g

  • Crni papar, fino mljeven, 0,5 g

  • Morska sol, 0,5 g


    • Postupak


  • 1. Tostirajte kruh 3 do 4 minute, dok površina ne postane ravnomjerno zlatna, a sredina ostane mekana ispod hrskave korice. Kruh treba biti vruć i dovoljno čvrst da nosi nadjev bez raspadanja.

  • 2. Stavite bučine sjemenke u suhu tavu na srednje jakoj vatri na 2 do 3 minute, često protresajući tavu, dok se lagano ne tostiraju i zamirišu. Maknite ih čim počnu dobivati boju; trebaju ostati blijede i hrskave.

  • 3. U maloj zdjeli zgnječite avokado s morskom soli i crnim paprom dok ne postane uglavnom gladak, ali i dalje blago teksturiran. Smjesa treba biti maziva, ne rijetka.

  • 4. Ravnomjerno rasporedite avokado po vrućem tostu, sve do rubova, u tankom i urednom sloju.

  • 5. Pomiješajte rikulu i cherry rajčice s maslinovim uljem tek toliko da ih lagano obloži. Rasporedite ih preko avokada tako da zelje ostane prozračno, a rajčice vidljive.

  • 6. Završite tostiranim bučinim sjemenkama, ravnomjerno ih rasipajući po površini kako bi svaki zalogaj imao hrskavost. Poslužite odmah, dok je kruh još hrskav.


    • Serviranje i prezentacija


    Postavite toast blago izvan središta na jednostavan tanjur. Neka nadjev bude skladno raspoređen i otvoren, s prozračnom rikulom i rajčicama raspoređenima s namjerom. Gotovo jelo treba jednako izražavati hrskavost, kremoznost, paprenost i svježinu.

    Profesionalne napomene


    Koristite avokado pune zrelosti; nedovoljno zreo plod daje tostu tupu, škrobastu teksturu. Tostirajte kruh dovoljno da dobije strukturu, ali ne toliko da postane lomljiv. Začinite suzdržano: jelo treba imati čist okus, pri čemu je svaki element jasan i uravnotežen.
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