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アボカドトースト（ルッコラ、ミニトマト、かぼちゃの種）

アボカドトースト（ルッコラ、ミニトマト、かぼちゃの種）
記録者: @ronja | 3人のユーザーがこの食品を気に入りました | 0人のユーザーがこの食品を保存しました

栄養成分表示

165gあたり

% Daily Value based on a 2000 kcal diet

カロリー 345 kcal
17% DV
脂質 21.3g
33% DV
一価不飽和脂肪12.3g
多価不飽和脂肪4.8g
飽和脂肪3.2g
炭水化物 31.4g
10% DV
食物繊維9.8g
でん粉17.8g
糖類3.8g
たんぱく質 9.2g
18% DV
植物性たんぱく質9.2g

概要

ルッコラ、ミニトマト、かぼちゃの種、オリーブオイル、塩、こしょうをのせたオープンサンド風のアボカドトーストです。1食165gあたり345kcal。カロリーは中程度で、良質な脂質と食物繊維が豊富。植物性たんぱく質もほどよく含みます。

材料

ビタミン＆ミネラル

ビタミン

栄養素量DV%半減期
ビオチン5.5mcg18%
コリン24.0mg4%
葉酸108.0mcg27%
ナイアシン2.9mg18%
パントテン酸1.1mg22%
ビタミンB20.1mg11%
ビタミンB10.2mg20%
ビタミンA95.0mcg11%
ビタミンB60.4mg25%
ビタミンC18.4mg20%
ビタミンE3.4mg23%
ビタミンK42.0mcg35%

ミネラル

栄養素量DV%半減期
カルシウム68.0mg7%
銅320.0mcg36%
鉄2.9mg16%
マグネシウム78.0mg19%
リン180.0mg26%
カリウム560.0mg12%
セレン16.0mcg29%
ナトリウム360.0mg16%
亜鉛1.6mg15%

ルッコラ、ミニトマト、パンプキンシードのアボカドトースト

材料


  • 食パン 2枚

  • アボカド 1個

  • ルッコラ 20 g

  • ミニトマト 40 g

  • パンプキンシード 10 g

  • オリーブオイル 10 ml

  • シーソルト 適量

  • 黒こしょう 適量


    • 作り方


  • 1. 食パンをこんがりときつね色になるまでトーストします。

  • 2. アボカドをつぶすかスライスし、トーストの上に広げます。

  • 3. ルッコラと半分に切ったミニトマトをのせます。

  • 4. パンプキンシードをふりかけます。

  • 5. オリーブオイルを回しかけ、シーソルトと黒こしょうで味を調えます。


    • 提供


    すぐにお召し上がりください。

    おおよその総重量


    165 g
    ベジタリアン地中海式バランス
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