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アボカドトースト

アボカドトースト
記録者: @leo | 3人のユーザーがこの食品を気に入りました | 1人のユーザーがこの食品を保存しました

栄養成分表示

175gあたり

% Daily Value based on a 2000 kcal diet

カロリー 355 kcal
18% DV
脂質 21.3g
33% DV
一価不飽和脂肪12.4g
多価不飽和脂肪4.8g
飽和脂肪3.4g
炭水化物 34.2g
11% DV
食物繊維9.8g
でん粉20.5g
糖類3.9g
たんぱく質 9.5g
19% DV
植物性たんぱく質9.5g

概要

厚切りの食パンに、つぶしたアボカド、ルッコラ、ミニトマト、かぼちゃの種をのせたアボカドトーストです。オリーブオイル、塩、こしょうで仕上げ、脂質は不飽和脂肪酸が中心。炭水化物は適度で、食物繊維もしっかりとれます。

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5.8mcg19%
コリン24.0mg4%
葉酸118.0mcg30%
ナイアシン3.4mg21%
パントテン酸1.1mg22%
ビタミンB20.2mg14%
ビタミンB10.3mg27%
ビタミンA78.0mcg9%
ビタミンB60.4mg25%
ビタミンC18.4mg20%
ビタミンE3.1mg21%
ビタミンK42.0mcg35%

ミネラル

栄養素量DV%半減期
カルシウム74.0mg7%
銅410.0mcg46%
鉄2.9mg16%
マグネシウム88.0mg21%
リン182.0mg26%
カリウム612.0mg13%
セレン16.0mcg29%
ナトリウム412.0mg18%
亜鉛1.7mg15%

アボカドトースト

ピリッとしたルッコラ、チェリートマト、パンプキンシードをのせた定番のアボカドトースト。シンプルでフレッシュ、カリッとした白パンとのバランスも抜群です。

材料


  • 白パン 50 g

  • アボカド 70 g

  • ルッコラ 15 g

  • チェリートマト 20 g

  • パンプキンシード 10 g

  • オリーブオイル 7 g

  • 黒こしょう 2 g

  • 海塩 1 g


    • 合計: 175 g

    作り方


  • 1. 白パンをこんがりとしてカリッとす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、トーストの上に均等に広げます。

  • 3. ルッコラと半分に切ったチェリートマトをのせます。

  • 4. パンプキンシード、海塩、黒こしょうをふりかけます。

  • 5. オリーブオイルを回しかけ、すぐに提供します。


    • 下準備時間


    5分

    調理時間


    3分

    役立つヒント


  • 最もよい食感にするには、熟したアボカドを使います。

  • パンはしっかりトーストして、具材をのせても崩れにくくします。

  • トーストがべたつかないように、塩とオリーブオイルは提供直前に加えます。
    • ベジタリアン地中海式バランス
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