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Toast cu avocado, roșii, rucola și semințe de dovleac

Toast cu avocado, roșii, rucola și semințe de dovleac
3 utilizatori au apreciat acest aliment | 0 utilizatori au salvat acest aliment

Informații nutriționale

Per porție de 145 g

% Valoarea zilnică bazată pe o dietă de 2000 kcal

Calorii 255 kcal
13% DV
Grăsimi totale 16.2g
25% DV
Grăsimi mononesaturate10.2g
Grăsimi polinesaturate2.8g
Grăsimi saturate2.3g
Carbohidrați totali 24.1g
8% DV
Fibre7.4g
Amidon14.0g
Zaharuri2.7g
Proteine 6.8g
14% DV
Proteine vegetale6.8g

Despre

Un toast mic, deschis, cu avocado și rucola, probabil stropit cu ulei de măsline și asezonat ușor. Are un aport moderat de grăsimi sănătoase și fibre, cu un conținut relativ scăzut de proteine.

Ingrediente

Vitamine și minerale

Vitamine

NutrientCantitateVZ%Timp de înjumătățire
Biotină (B7)3.8mcg13%
Colină18.0mg3%
Folat (B9)92.0mcg23%
Niacină (B3)2.1mg13%
Acid pantotenic (B5)0.9mg18%
Riboflavină (B2)0.1mg9%
Tiamină (B1)0.2mg18%
Vitamina A98.0mcg11%
Vitamina B60.3mg19%
Vitamina C13.4mg15%
Vitamina E2.6mg17%
Vitamina K46.0mcg38%

Minerale

NutrientCantitateVZ%Timp de înjumătățire
Calciu54.0mg5%
Cupru260.0mcg29%
Fier2.1mg12%
Magneziu58.0mg14%
Fosfor118.0mg17%
Potasiu472.0mg10%
Seleniu10.5mcg19%
Sodiu278.0mg12%
Zinc1.1mg10%

Toast cu avocado, roșii, rucola și semințe de dovleac

Un toast simplu, deschis, acoperit cu avocado cremos, roșii proaspete, rucola ușor picantă și semințe de dovleac crocante. Este finalizat cu ulei de măsline, sare și piper negru pentru o masă echilibrată și ușoară.

Ingrediente


  • Toast din pâine albă, 35 g

  • Avocado, 60 g

  • Rucola, 15 g

  • Roșii, 20 g

  • Semințe de dovleac, 8 g

  • Ulei de măsline, 6 g

  • Sare, 1 g

  • Piper negru, 0.5 g


    • Total: 145.5 g

    Instrucțiuni


  • 1. Prăjește pâinea până devine crocantă și ușor aurie.

  • 2. Pasează sau feliază avocado și întinde-l uniform peste toast.

  • 3. Adaugă deasupra roșiile feliate și rucola.

  • 4. Stropește cu ulei de măsline.

  • 5. Presară semințele de dovleac, sarea și piperul negru.

  • 6. Servește imediat.


    • Timp de pregătire


    5 minute

    Timp de gătire


    3 minute

    Sfaturi utile


    Folosește un avocado bine copt pentru cea mai bună textură. Dacă dorești, asezonează ușor roșiile înainte de asamblare pentru a intensifica aroma.
    VegetarianăMediteraneanăEchilibrată
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