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Avocado Toast na may Arugula, Cherry Tomatoes, at Tinostang Buto ng Kalabasa

Avocado Toast na may Arugula, Cherry Tomatoes, at Tinostang Buto ng Kalabasa
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Nutrition Facts

Bawat serving na 157g

% Daily Value batay sa 2000 kcal na diyeta

Calories 337 kcal
17% DV
Kabuuang Taba 20.6g
32% DV
Monounsaturated Fat11.7g
Polyunsaturated Fat4.8g
Saturated Fat3.1g
Kabuuang Carbohydrate 31.6g
11% DV
Hibla9.3g
Almirol18.7g
Asukal3.6g
Protina 9.4g
19% DV
Protina ng Halaman9.4g

Tungkol dito

Open-faced na avocado toast sa makapal na puting tinapay, nilagyan ng arugula, cherry tomatoes, buto ng kalabasa, olive oil, asin, at black pepper. Katamtaman ang calories at may healthy fats, fiber, at magaan na plant protein.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)3.8mcg13%
Choline21.4mg4%
Folate (B9)96.0mcg24%
Niacin (B3)2.9mg18%
Pantothenic Acid (B5)0.9mg19%
Riboflavin (B2)0.1mg10%
Tiamina (B1)0.2mg20%
Bitamina A62.0mcg7%
Bitamina B60.3mg20%
Bitamina C15.8mg18%
Bitamina E2.6mg17%
Bitamina K34.5mcg29%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum54.0mg5%
Tanso280.0mcg31%
Bakal2.4mg13%
Magnesiyo56.0mg13%
Posporus145.0mg21%
Potasyo463.0mg10%
Selenium17.0mcg31%
Sodyum489.0mg21%
Sink1.3mg12%

Avocado Toast na may Arugula, Cherry Tomatoes, at Tostadong Buto ng Kalabasa

Paunang tala


Ang toast na ito ay nakabatay sa contrast: mainit at malutong na tinapay; malamig at creamy na avocado; peppery na arugula; at ang malinis na tamis ng hinog na cherry tomatoes. Ang buto ng kalabasa ang nagbibigay ng kinakailangang langutngot, habang pinagbubuklod ng olive oil at black pepper ang mga sangkap sa isang maayos na kabuuan. Isa itong simpleng putahe, ngunit nagiging ganoon lamang kapag ginawa nang may katumpakan.

Mahahalagang detalye ng recipe


  • Kategorya ng putahe: Toast

  • Lutuin o pinagmulan: Contemporary

  • Uri ng kainan: Almusal o magaang tanghalian

  • Yield: 1 serving

  • Laki ng serving: 157 g

  • Oras ng paghahanda: 8 minuto

  • Oras ng pagluluto: 4 minuto

  • Kabuuang oras: 12 minuto

  • Antas ng hirap: Madali


    • Kagamitan


  • Toaster o grill

  • Maliit na mangkok na panghalo

  • Kutsilyo

  • Sangkalan

  • Kutsara

  • Plato


    • Mga sangkap


  • Puting artisan bread, 45 g

  • Avocado, binalatan at inalisan ng buto, 70 g

  • Arugula, 15 g

  • Cherry tomatoes, hiniwa sa kalahati, 15 g

  • Buto ng kalabasa, 8 g

  • Olive oil, 3 g

  • Black pepper, pinong dinurog, 0.5 g

  • Sea salt, 0.5 g


    • Paraan


  • 1. I-toast ang tinapay sa loob ng 3 hanggang 4 minuto hanggang maging pantay ang pagkaginto ng ibabaw at manatiling malambot ang loob sa ilalim ng malutong na labas. Dapat ay mainit ang tinapay at sapat ang tigas upang masuportahan ang mga topping nang hindi bumibigay.

  • 2. Ilagay ang buto ng kalabasa sa tuyong kawali sa katamtamang init sa loob ng 2 hanggang 3 minuto, inaalog ang kawali nang madalas, hanggang bahagya itong ma-toast at bumango. Alisin agad sa init sa sandaling magsimula itong magkulay; dapat ay manatili itong maputla at malutong.

  • 3. Sa isang maliit na mangkok, durugin ang avocado kasama ang sea salt at black pepper hanggang halos makinis ngunit may bahagyang tekstura pa rin. Dapat ay napapahid ang halo, hindi malabnaw.

  • 4. Ipahid nang pantay ang avocado sa mainit na toast, hanggang sa mga gilid, sa manipis at kontroladong patong.

  • 5. Haluin ang arugula at cherry tomatoes kasama ang olive oil nang sapat lamang upang bahagyang kumintab ang mga ito. Ayusin ang mga ito sa ibabaw ng avocado upang manatiling nakaangat ang mga dahon at nakikita ang mga kamatis.

  • 6. Tapusin sa pamamagitan ng pagwiwisik ng tostadong buto ng kalabasa, na ikinakalat nang pantay sa ibabaw upang bawat kagat ay may langutngot. Ihain agad habang malutong pa ang tinapay.


    • Pagplating at paghahain


    Ilagay ang toast nang bahagyang hindi sentro sa isang payak na plato. Panatilihing maayos at bukas ang pagkakaayos ng mga topping, na may magaang arugula at mga kamatis na sadyang maingat ang pagkakapuwesto. Ang natapos na putahe ay dapat maghatid ng pantay na impresyon ng lutong, creamy, peppery, at sariwa.

    Mga propesyonal na tala


    Gumamit ng avocado na ganap na hinog; ang hindi pa hinog na prutas ay magbibigay sa toast ng mapurol at malagkit na tekstura. I-toast ang tinapay nang sapat ang lalim upang makabuo ng istruktura, ngunit hindi sobra hanggang maging marupok ito. Timplahan nang may pagpipigil: dapat ay malinis ang lasa ng putahe, na malinaw at balanse ang bawat sangkap.
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