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Toast cu avocado, rucola și roșii cherry

Toast cu avocado, rucola și roșii cherry
0 utilizatori au apreciat acest aliment | 0 utilizatori au salvat acest aliment

Informații nutriționale

Per porție de 165 g

% Valoarea zilnică bazată pe o dietă de 2000 kcal

Calorii 335 kcal
17% DV
Grăsimi totale 20.1g
31% DV
Grăsimi mononesaturate11.6g
Grăsimi polinesaturate4.8g
Grăsimi saturate2.9g
Carbohidrați totali 31.2g
10% DV
Fibre9.8g
Amidon17.1g
Zaharuri4.3g
Proteine 8.5g
17% DV
Proteine vegetale8.5g

Despre

Un toast cu avocado bogat în legume, cu un aport caloric moderat, grăsimi nesaturate sănătoase și fibre. Cele mai multe calorii provin din pâine, avocado, semințe de dovleac și un strop de ulei de măsline.

Ingrediente

Vitamine și minerale

Vitamine

NutrientCantitateVZ%Timp de înjumătățire
Biotină (B7)4.8mcg16%
Colină21.5mg4%
Folat (B9)108.0mcg27%
Niacină (B3)2.9mg18%
Acid pantotenic (B5)1.1mg22%
Riboflavină (B2)0.1mg11%
Tiamină (B1)0.2mg18%
Vitamina A78.0mcg9%
Vitamina B60.4mg25%
Vitamina C18.4mg20%
Vitamina E3.1mg21%
Vitamina K39.5mcg33%

Minerale

NutrientCantitateVZ%Timp de înjumătățire
Calciu58.0mg6%
Cupru320.0mcg36%
Fier2.6mg14%
Magneziu66.0mg16%
Fosfor155.0mg22%
Potasiu560.0mg12%
Seleniu14.0mcg25%
Sodiu360.0mg16%
Zinc1.5mg14%

Toast cu avocado, rucola și roșii cherry

Un toast simplu, deschis, acoperit cu avocado cremos, rucola ușor picantă, roșii cherry dulci și semințe de dovleac crocante. Este un mic dejun sau o gustare proaspătă și ușoară.

Ingrediente


  • Pâine albă, 50 g

  • Avocado, 60 g

  • Rucola, 15 g

  • Roșii cherry, 20 g

  • Semințe de dovleac, 10 g

  • Ulei de măsline, 8 g

  • Sare de mare, 1 g

  • Piper negru, 1 g


    • Total: 165 g

    Instrucțiuni


  • 1. Prăjește pâinea albă până devine aurie.

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

  • 3. Adaugă deasupra rucola și roșiile cherry tăiate în jumătăți.

  • 4. Presară semințele de dovleac, sarea de mare și piperul negru.

  • 5. Stropește cu ulei de măsline și servește imediat.


    • Timp de pregătire și timp de gătire


  • Timp de pregătire: 5 minute

  • Timp de gătire: 2 minute


    • Sfaturi utile


  • Folosește avocado bine copt pentru cea mai bună textură.

  • Adaugă sarea chiar înainte de servire pentru a păstra toastul crocant.

  • Pentru un plus de aromă, prăjește ușor semințele de dovleac înainte de a le adăuga deasupra.
    • VegetarianăMediteraneanăEchilibrată
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