홈 / world / 유럽 / 스웨덴 / 토마토, 루콜라, 호박씨를 올린 아보카도 토스트

토마토, 루콜라, 호박씨를 올린 아보카도 토스트

토마토, 루콜라, 호박씨를 올린 아보카도 토스트
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영양 정보

145g 1회 제공량당

% 일일 기준치는 2000 kcal 식단 기준입니다

칼로리 255 kcal
13% DV
총 지방 16.2g
25% DV
단일불포화지방10.2g
다중불포화지방2.8g
포화지방2.3g
총 탄수화물 24.1g
8% DV
식이섬유7.4g
전분14.0g
당류2.7g
단백질 6.8g
14% DV
식물성 단백질6.8g

소개

아보카도와 루콜라를 올린 작은 오픈 토스트로, 올리브오일을 더하고 가볍게 간한 스타일입니다. 건강한 지방과 식이섬유를 적당히 담았고, 단백질은 비교적 낮은 편입니다.

재료

비타민 & 미네랄

비타민

영양소함량DV%반감기
비오틴3.8mcg13%
콜린18.0mg3%
엽산92.0mcg23%
나이아신2.1mg13%
판토텐산0.9mg18%
비타민 B20.1mg9%
비타민 B10.2mg18%
비타민 A98.0mcg11%
비타민 B60.3mg19%
비타민 C13.4mg15%
비타민 E2.6mg17%
비타민 K46.0mcg38%

미네랄

영양소함량DV%반감기
칼슘54.0mg5%
구리260.0mcg29%
철2.1mg12%
마그네슘58.0mg14%
인118.0mg17%
칼륨472.0mg10%
셀레늄10.5mcg19%
나트륨278.0mg12%
아연1.1mg10%

토마토, 아루굴라, 호박씨를 곁들인 아보카도 토스트

크리미한 아보카도, 신선한 토마토, 알싸한 아루굴라, 바삭한 호박씨를 올린 간단한 오픈 토스트입니다. 올리브 오일, 소금, 후추로 마무리해 균형 잡힌 가벼운 한 끼로 즐길 수 있습니다.

Ingredients


  • 식빵 토스트, 35 g

  • 아보카도, 60 g

  • 아루굴라, 15 g

  • 토마토, 20 g

  • 호박씨, 8 g

  • 올리브 오일, 6 g

  • 소금, 1 g

  • 후추, 0.5 g


    • Total: 145.5 g

    Instructions


  • 1. 빵을 바삭하고 옅은 황금빛이 돌 때까지 굽습니다.

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

  • 3. 슬라이스한 토마토와 아루굴라를 올립니다.

  • 4. 올리브 오일을 뿌립니다.

  • 5. 호박씨, 소금, 후추를 뿌립니다.

  • 6. 즉시 제공합니다.


    • Prep time


    5분

    Cook time


    3분

    Helpful tips


    가장 좋은 식감을 위해 잘 익은 아보카도를 사용하세요. 원한다면 조립하기 전에 토마토에 가볍게 간을 해 풍미를 더할 수 있습니다.
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