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아보카도 에그 샐러드

아보카도 에그 샐러드
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영양 정보

290g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 397 kcal
20% DV
총 지방 29.6g
46% DV
단일불포화지방16.9g
다중불포화지방4.3g
포화지방7.0g
트랜스지방0.1g
총 탄수화물 14.3g
5% DV
식이섬유9.8g
전분3.5g
당류1.0g
단백질 20.1g
40% DV
동물성 단백질18.0g
식물성 단백질2.1g

소개

보이는 재료는 갈색 달걀 약 4개와 아보카도 1개입니다. 건강한 지방과 단백질이 풍부한 조합으로, 식이섬유와 칼륨, 콜린, 비타민 E도 눈에 띕니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴40.0mcg133%
콜린590.0mg107%
엽산170.0mcg43%
나이아신0.8mg5%
판토텐산3.9mg78%
비타민 B21.0mg78%
비타민 B10.2mg15%
비타민 A324.0mcg36%
비타민 B122.0mcg83%
비타민 B60.6mg36%
비타민 C10.1mg11%
비타민 D4.4mcg22%
비타민 E3.9mg26%
비타민 K28.0mcg23%

미네랄

영양소함량DV%반감기
칼슘98.0mg10%
구리250.0mcg28%
철4.4mg24%
마그네슘64.0mg15%
인360.0mg51%
칼륨830.0mg18%
셀레늄63.0mcg115%
나트륨255.0mg11%
아연2.9mg26%

아보카도 에그 샐러드

간단한 아보카도와 달걀 샐러드로, 으깨거나 잘게 썰어 함께 섞어 먹는 방식입니다. 빠르게 만들 수 있는 단백질이 풍부한 요리로, 그대로 먹거나 토스트에 발라 먹어도 좋습니다.

재료


  • 갈색 달걀, 200 g

  • 아보카도, 90 g


    • 만드는 방법


  • 1. 달걀을 완숙으로 삶은 뒤 식혀서 껍질을 벗깁니다.

  • 2. 볼에 달걀과 아보카도를 함께 잘게 썰거나 으깹니다.

  • 3. 원하는 질감이 될 때까지 섞습니다.

  • 4. 바로 제공합니다.


    • 준비 시간 및 조리 시간


  • 준비 시간: 10분

  • 조리 시간: 10분


    • 유용한 팁


  • 가장 좋은 식감을 위해 잘 익은 아보카도를 사용하세요.

  • 소금, 후추, 레몬은 있다면 기호에 따라 추가하세요.

  • 더 덩어리감 있는 샐러드를 원하면 으깨는 대신 달걀을 깍둑썰기하세요.
    • 키토저탄수화물 식단베지테리언팔레오글루텐 프리유제품 무함유Whole30균형 식단
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