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Tosta de abacate com rúcula e tomate-cereja

Tosta de abacate com rúcula e tomate-cereja
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Informação Nutricional

Por porção de 165g

% Valor Diário com base numa dieta de 2000 kcal

Calorias 335 kcal
17% DV
Gordura total 20.1g
31% DV
Gorduras monoinsaturadas11.6g
Gorduras polinsaturadas4.8g
Gorduras saturadas2.9g
Hidratos de carbono totais 31.2g
10% DV
Fibra9.8g
Amido17.1g
Açúcares4.3g
Proteína 8.5g
17% DV
Proteína vegetal8.5g

Sobre

Uma tosta de abacate rica em vegetais, com calorias moderadas, gorduras insaturadas saudáveis e boa quantidade de fibra. A maior parte das calorias vem do pão, do abacate, das sementes de abóbora e de um fio leve de azeite.

Ingredientes

Vitaminas e Minerais

Vitaminas

NutrienteQuantidadeVD%Meia-vida
Biotina (B7)4.8mcg16%
Colina21.5mg4%
Folato (B9)108.0mcg27%
Niacina (B3)2.9mg18%
Ácido pantoténico (B5)1.1mg22%
Riboflavina (B2)0.1mg11%
Tiamina (B1)0.2mg18%
Vitamina A78.0mcg9%
Vitamina B60.4mg25%
Vitamina C18.4mg20%
Vitamina E3.1mg21%
Vitamina K39.5mcg33%

Minerais

NutrienteQuantidadeVD%Meia-vida
Cálcio58.0mg6%
Cobre320.0mcg36%
Ferro2.6mg14%
Magnésio66.0mg16%
Fósforo155.0mg22%
Potássio560.0mg12%
Selénio14.0mcg25%
Sódio360.0mg16%
Zinco1.5mg14%

Tosta de Abacate com Rúcula e Tomates-cereja

Uma tosta simples aberta, coberta com abacate cremoso, rúcula de sabor picante, tomates-cereja doces e sementes de abóbora crocantes. É um pequeno-almoço ou lanche fresco e leve.

Ingredientes


  • Pão branco, 50 g

  • Abacate, 60 g

  • Rúcula, 15 g

  • Tomates-cereja, 20 g

  • Sementes de abóbora, 10 g

  • Azeite, 8 g

  • Sal marinho, 1 g

  • Pimenta-preta, 1 g


    • Total: 165 g

    Instruções


  • 1. Torre o pão branco até ficar dourado.

  • 2. Esmague ou corte o abacate em fatias e espalhe-o sobre a tosta.

  • 3. Cubra com rúcula e tomates-cereja cortados ao meio.

  • 4. Polvilhe com sementes de abóbora, sal marinho e pimenta-preta.

  • 5. Regue com azeite e sirva imediatamente.


    • Tempo de preparação e tempo de cozedura


  • Tempo de preparação: 5 minutos

  • Tempo de cozedura: 2 minutos


    • Dicas úteis


  • Use abacate maduro para obter a melhor textura.

  • Adicione o sal apenas antes de servir para manter a tosta crocante.

  • Para mais sabor, torre ligeiramente as sementes de abóbora antes de as colocar por cima.
    • VegetarianaMediterrâneaEquilibrada
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