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Toast ya Parachichi na Arugula na Nyanya za Cherry

Toast ya Parachichi na Arugula na Nyanya za Cherry
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Taarifa za Lishe

Kwa kila huduma ya 165g

% ya Thamani ya Kila Siku kulingana na lishe ya kcal 2000

Kalori 335 kcal
17% DV
Jumla ya Mafuta 20.1g
31% DV
Mafuta ya Monounsaturated11.6g
Mafuta ya Polyunsaturated4.8g
Mafuta Yaliyoshiba2.9g
Jumla ya Wanga 31.2g
10% DV
Nyuzinyuzi9.8g
Wanga17.1g
Sukari4.3g
Protini 8.5g
17% DV
Protini ya Mimea8.5g

Kuhusu

Toast hii ya parachichi yenye mboga ina kalori za wastani, mafuta mazuri yasiyoshiba na kiwango kizuri cha nyuzinyuzi. Kalori nyingi hutoka kwenye mkate, parachichi, mbegu za maboga na kiasi kidogo cha mafuta ya zeituni.

Viambato

Vitamini & Madini

Vitamini

KirutubishoKiasiDV%Nusu-maisha
Biotini (B7)4.8mcg16%
Kolini21.5mg4%
Folate (B9)108.0mcg27%
Niasini (B3)2.9mg18%
Asidi ya Pantotheniki (B5)1.1mg22%
Riboflavini (B2)0.1mg11%
Thiamini (B1)0.2mg18%
Vitamini A78.0mcg9%
Vitamini B60.4mg25%
Vitamini C18.4mg20%
Vitamini E3.1mg21%
Vitamini K39.5mcg33%

Madini

KirutubishoKiasiDV%Nusu-maisha
Kalsiamu58.0mg6%
Shaba320.0mcg36%
Madini Chuma2.6mg14%
Magnesiamu66.0mg16%
Fosforasi155.0mg22%
Potasiamu560.0mg12%
Seleniamu14.0mcg25%
Sodiamu360.0mg16%
Zinki1.5mg14%

Toast ya Parachichi yenye Arugula na Nyanya za Cherry

Toast rahisi ya wazi iliyowekwa parachichi laini, arugula yenye ladha ya pilipili, nyanya tamu za cherry, na mbegu za maboga zenye ukrunchi. Ni kifungua kinywa au kitafunwa chepesi na kibichi.

Viungo


  • Mkate mweupe, 50 g

  • Parachichi, 60 g

  • Arugula, 15 g

  • Nyanya za cherry, 20 g

  • Mbegu za maboga, 10 g

  • Mafuta ya zeituni, 8 g

  • Chumvi ya bahari, 1 g

  • Pilipili nyeusi, 1 g


    • Jumla: 165 g

    Maelekezo


  • 1. Oka mkate mweupe hadi uwe wa rangi ya dhahabu.

  • 2. Ponda au kata parachichi vipande na ulipake juu ya toast.

  • 3. Weka juu arugula na nyanya za cherry zilizokatwa nusu.

  • 4. Nyunyiza mbegu za maboga, chumvi ya bahari, na pilipili nyeusi.

  • 5. Mimina mafuta ya zeituni juu yake na utumie mara moja.


    • Muda wa maandalizi na muda wa kupika


  • Muda wa maandalizi: dakika 5

  • Muda wa kupika: dakika 2


    • Vidokezo vya kusaidia


  • Tumia parachichi lililoiva vizuri kwa umbile bora zaidi.

  • Ongeza chumvi muda mfupi kabla ya kutumikia ili toast ibaki na ukrunchi.

  • Kwa ladha zaidi, kaanga kidogo mbegu za maboga kabla ya kuziweka juu.
    • VegetarianMediterraneanUwiano mzuri
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