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Avokadov toast z rukolo, češnjevimi paradižniki in praženimi bučnimi semeni

Avokadov toast z rukolo, češnjevimi paradižniki in praženimi bučnimi semeni
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Hranilne vrednosti

Na porcijo 157 g

% dnevne vrednosti na podlagi prehrane z 2000 kcal

Kalorije 337 kcal
17% DV
Skupne maščobe 20.6g
32% DV
Enkrat nenasičene maščobe11.7g
Večkrat nenasičene maščobe4.8g
Nasičene maščobe3.1g
Skupni ogljikovi hidrati 31.6g
11% DV
Prehranske vlaknine9.3g
Škrob18.7g
Sladkorji3.6g
Beljakovine 9.4g
19% DV
Rastlinske beljakovine9.4g

O tem

Odprt sendvič z avokadom na debelejši rezini belega kruha, obložen z rukolo, češnjevimi paradižniki, bučnimi semeni, oljčnim oljem, soljo in črnim poprom. Zmerno kalorična jed z zdravimi maščobami, vlakninami in lažjimi rastlinskimi beljakovinami.

Sestavine

Vitamini in minerali

Vitamini

HraniloKoličinaDV%Razpolovna doba
Biotin3.8mcg13%
Holin21.4mg4%
Folna kislina96.0mcg24%
Niacin2.9mg18%
Pantotenska kislina0.9mg19%
Riboflavin0.1mg10%
Tiamin0.2mg20%
Vitamin A62.0mcg7%
Vitamin B60.3mg20%
Vitamin C15.8mg18%
Vitamin E2.6mg17%
Vitamin K34.5mcg29%

Minerali

HraniloKoličinaDV%Razpolovna doba
Kalcij54.0mg5%
Baker280.0mcg31%
Železo2.4mg13%
Magnezij56.0mg13%
Fosfor145.0mg21%
Kalij463.0mg10%
Selen17.0mcg31%
Natrij489.0mg21%
Cink1.3mg12%

Avokadov toast z rukolo, češnjevimi paradižniki in praženimi bučnimi semeni

Uvodna opomba


Ta toast temelji na kontrastu: topel, hrustljav kruh; hladen, kremast avokado; pikantna rukola; in čista sladkoba zrelih češnjevih paradižnikov. Bučna semena prispevajo potrebno hrustljavost, medtem ko oljčno olje in črni poper povežeta elemente v usklajeno celoto. To je preprosta jed, vendar le, če je pripravljena natančno.

Osnovni podatki recepta


  • Kategorija jedi: Toast

  • Kuhinja ali izvor: Sodobna

  • Vrsta obroka: Zajtrk ali lahko kosilo

  • Količina: 1 porcija

  • Velikost porcije: 157 g

  • Čas priprave: 8 minut

  • Čas kuhanja: 4 minute

  • Skupni čas: 12 minut

  • Zahtevnost: Enostavno


    • Oprema


  • Opekač kruha ali žar

  • Majhna mešalna skleda

  • Nož

  • Deska za rezanje

  • Žlica

  • Krožnik


    • Sestavine


  • Bel obrtniški kruh, 45 g

  • Avokado, olupljen in brez koščice, 70 g

  • Rukola, 15 g

  • Češnjevi paradižniki, prerezani na polovice, 15 g

  • Bučna semena, 8 g

  • Oljčno olje, 3 g

  • Črni poper, fino mlet, 0.5 g

  • Morska sol, 0.5 g


    • Postopek


  • 1. Kruh pecite v opekaču 3 do 4 minute, dokler površina ni enakomerno zlato zapečena, sredica pod hrustljavo skorjo pa ostane mehka. Kruh mora biti vroč in dovolj čvrst, da nosi oblogo, ne da bi se sesedel.

  • 2. Bučna semena dajte v suho ponev na srednji temperaturi za 2 do 3 minute in ponev pogosto stresajte, dokler niso rahlo popražena in zadišijo. Odstavite jih takoj, ko začnejo dobivati barvo; ostati morajo bleda in hrustljava.

  • 3. V majhni skledi pretlačite avokado z morsko soljo in črnim poprom, da je zmes večinoma gladka, vendar še vedno rahlo teksturirana. Zmes mora biti mazava, ne tekoča.

  • 4. Avokado enakomerno namažite po vročem toastu in ga v tanki, nadzorovani plasti razporedite vse do robov.

  • 5. Rukolo in češnjeve paradižnike premešajte z oljčnim oljem le toliko, da se rahlo svetijo. Razporedite ju po avokadu tako, da zelenje ostane privzdignjeno in so paradižniki vidni.

  • 6. Zaključite s praženimi bučnimi semeni in jih enakomerno posujte po površini, da bo vsak grižljaj hrustljav. Postrezite takoj, dokler je kruh še hrustljav.


    • Serviranje in postrežba


    Toast položite rahlo izven sredine na preprost krožnik. Oblogo ohranite urejeno in odprto, z zračno rukolo in premišljeno razporejenimi paradižniki. Končna jed mora v enaki meri delovati hrustljavo, kremasto, pikantno in sveže.

    Strokovne opombe


    Uporabite avokado, ki je popolnoma zrel; premalo zrel sadež da toastu medlo, moknato teksturo. Kruh popecite dovolj, da dobi strukturo, vendar ne toliko, da postane krhek. Začinjajte zadržano: jed mora imeti čist okus, pri katerem je vsak element razločen in uravnotežen.
    VegetarijanskaMediteranskaUravnotežena
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