홈 / world / 유럽 / 스웨덴 / 아루굴라와 방울토마토를 올린 아보카도 토스트

아루굴라와 방울토마토를 올린 아보카도 토스트

아루굴라와 방울토마토를 올린 아보카도 토스트
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영양 정보

165g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 335 kcal
17% DV
총 지방 20.1g
31% DV
단일불포화지방11.6g
다중불포화지방4.8g
포화지방2.9g
총 탄수화물 31.2g
10% DV
식이섬유9.8g
전분17.1g
당류4.3g
단백질 8.5g
17% DV
식물성 단백질8.5g

소개

채소를 듬뿍 올린 아보카도 토스트로, 칼로리는 적당하고 불포화지방과 식이섬유를 고루 담았습니다. 열량의 대부분은 빵, 아보카도, 호박씨, 그리고 가볍게 뿌린 올리브오일에서 나옵니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴4.8mcg16%
콜린21.5mg4%
엽산108.0mcg27%
나이아신2.9mg18%
판토텐산1.1mg22%
비타민 B20.1mg11%
비타민 B10.2mg18%
비타민 A78.0mcg9%
비타민 B60.4mg25%
비타민 C18.4mg20%
비타민 E3.1mg21%
비타민 K39.5mcg33%

미네랄

영양소함량DV%반감기
칼슘58.0mg6%
구리320.0mcg36%
철2.6mg14%
마그네슘66.0mg16%
인155.0mg22%
칼륨560.0mg12%
셀레늄14.0mcg25%
나트륨360.0mg16%
아연1.5mg14%

루콜라와 방울토마토를 곁들인 아보카도 토스트

크리미한 아보카도, 알싸한 루콜라, 달콤한 방울토마토, 바삭한 호박씨를 올린 간단한 오픈 토스트입니다. 신선하고 가벼운 아침 식사나 간식으로 좋습니다.

재료


  • 식빵, 50 g

  • 아보카도, 60 g

  • 루콜라, 15 g

  • 방울토마토, 20 g

  • 호박씨, 10 g

  • 올리브 오일, 8 g

  • 천일염, 1 g

  • 후춧가루, 1 g


    • 총량: 165 g

    만드는 방법


  • 1. 식빵을 노릇해질 때까지 굽습니다.

  • 2. 아보카도를 으깨거나 슬라이스한 뒤 토스트 위에 펴 바릅니다.

  • 3. 루콜라와 반으로 자른 방울토마토를 올립니다.

  • 4. 호박씨, 천일염, 후춧가루를 뿌립니다.

  • 5. 올리브 오일을 뿌린 뒤 바로 제공합니다.


    • 준비 시간 및 조리 시간


  • 준비 시간: 5분

  • 조리 시간: 2분


    • 유용한 팁


  • 가장 좋은 식감을 위해 잘 익은 아보카도를 사용하세요.

  • 토스트를 바삭하게 유지하려면 소금은 제공 직전에 넣으세요.

  • 풍미를 더하려면 올리기 전에 호박씨를 살짝 볶아 사용하세요.
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