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Avokado tost sa rukolom, čeri paradajzom i tostiranim semenkama bundeve

Avokado tost sa rukolom, čeri paradajzom i tostiranim semenkama bundeve
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Nutritivne vrednosti

Po porciji od 157 g

% dnevne vrednosti na osnovu ishrane od 2000 kcal

Kalorije 337 kcal
17% DV
Ukupne masti 20.6g
32% DV
Mononezasićene masti11.7g
Polinezasićene masti4.8g
Zasićene masti3.1g
Ukupni ugljeni hidrati 31.6g
11% DV
Vlakna9.3g
Skrob18.7g
Šećeri3.6g
Proteini 9.4g
19% DV
Biljni proteini9.4g

O proizvodu

Otvoreni sendvič od debelog belog hleba sa avokadom, rukolom, čeri paradajzom, semenkama bundeve, maslinovim uljem, solju i crnim biberom. Umereno kaloričan obrok sa zdravim mastima, vlaknima i laganim biljnim proteinima.

Sastojci

Vitamini i minerali

Vitamini

NutrijentKoličinaDV%Poluvreme
Biotin (B7)3.8mcg13%
Holin21.4mg4%
Folat (B9)96.0mcg24%
Niacin (B3)2.9mg18%
Pantotenska kiselina (B5)0.9mg19%
Riboflavin (B2)0.1mg10%
Tiamin (B1)0.2mg20%
Vitamin A62.0mcg7%
Vitamin B60.3mg20%
Vitamin C15.8mg18%
Vitamin E2.6mg17%
Vitamin K34.5mcg29%

Minerali

NutrijentKoličinaDV%Poluvreme
Kalcijum54.0mg5%
Bakar280.0mcg31%
Gvožđe2.4mg13%
Magnezijum56.0mg13%
Fosfor145.0mg21%
Kalijum463.0mg10%
Selen17.0mcg31%
Natrijum489.0mg21%
Cink1.3mg12%

Tost sa avokadom, rukolom, čeri paradajzom i tostiranim semenkama bundeve

Uvod


Ovaj tost počiva na kontrastu: topao, hrskav hleb; hladan, kremast avokado; pikantna rukola; i čista slatkoća zrelog čeri paradajza. Semenke bundeve daju potrebnu hrskavost, dok maslinovo ulje i crni biber povezuju sve elemente u skladnu celinu. To je jednostavno jelo, ali samo kada se priprema s preciznošću.

Osnovne informacije o receptu


  • Kategorija jela: Tost

  • Kuhinja ili poreklo: Savremena

  • Vrsta obroka: Doručak ili lagani ručak

  • Prinos: 1 porcija

  • Veličina porcije: 157 g

  • Vreme pripreme: 8 minuta

  • Vreme kuvanja: 4 minuta

  • Ukupno vreme: 12 minuta

  • Težina: Lako


    • Oprema


  • Toster ili gril

  • Mala činija za mešanje

  • Nož

  • Daska za sečenje

  • Kašika

  • Tanjir


    • Sastojci


  • Beli zanatski hleb, 45 g

  • Avokado, oljušten i bez koštice, 70 g

  • Rukola, 15 g

  • Čeri paradajz, prepolovljen, 15 g

  • Semenke bundeve, 8 g

  • Maslinovo ulje, 3 g

  • Crni biber, fino mleven, 0.5 g

  • Morska so, 0.5 g


    • Priprema


  • 1. Tostirajte hleb 3 do 4 minuta, dok površina ne postane ravnomerno zlatna, a sredina ostane mekana ispod hrskave korice. Hleb treba da bude vruć i dovoljno čvrst da nosi dodatke bez raspadanja.

  • 2. Stavite semenke bundeve u suv tiganj na srednju temperaturu i tostirajte ih 2 do 3 minuta, često protresajući tiganj, dok ne postanu blago prepečene i mirisne. Sklonite ih čim počnu da dobijaju boju; treba da ostanu blede i hrskave.

  • 3. U maloj činiji izgnječite avokado sa morskom solju i crnim biberom dok smesa ne bude uglavnom glatka, ali i dalje blago teksturirana. Smesa treba da može da se razmazuje, ali ne sme biti retka.

  • 4. Ravnomerno rasporedite avokado preko vrućeg tosta, sve do ivica, u tankom i kontrolisanom sloju.

  • 5. Pomešajte rukolu i čeri paradajz sa maslinovim uljem tek toliko da dobiju blag sjaj. Rasporedite ih preko avokada tako da zelje ostane podignuto, a paradajz vidljiv.

  • 6. Završite tostiranim semenkama bundeve, ravnomerno ih rasipajući po površini tako da svaki zalogaj ima hrskavost. Poslužite odmah, dok je hleb još hrskav.


    • Serviranje i prezentacija


    Postavite tost blago van centra na jednostavan tanjir. Neka dodaci budu uredno raspoređeni i otvoreni, sa prozračnom rukolom i pažljivo raspoređenim paradajzom. Završeno jelo treba da deluje podjednako hrskavo, kremasto, pikantno i sveže.

    Profesionalne napomene


    Koristite avokado pune zrelosti; nedovoljno zreo plod daje tostu tupu, skrobastu teksturu. Tostirajte hleb dovoljno da dobije strukturu, ali ne toliko da postane lomljiv. Začinite uzdržano: jelo treba da ima čist ukus, sa svakim elementom jasno izraženim i uravnoteženim.
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