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Avocado Toast na may Kamatis, Arugula, at Buto ng Kalabasa

Avocado Toast na may Kamatis, Arugula, at Buto ng Kalabasa
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Nutrition Facts

Bawat serving na 145g

% Daily Value batay sa 2000 kcal na diyeta

Calories 255 kcal
13% DV
Kabuuang Taba 16.2g
25% DV
Monounsaturated Fat10.2g
Polyunsaturated Fat2.8g
Saturated Fat2.3g
Kabuuang Carbohydrate 24.1g
8% DV
Hibla7.4g
Almirol14.0g
Asukal2.7g
Protina 6.8g
14% DV
Protina ng Halaman6.8g

Tungkol dito

Isang maliit na open-faced toast na nilagyan ng avocado at arugula, malamang na may olive oil at bahagyang timplado. Katamtaman ang healthy fats at fiber, at medyo mababa ang protina.

Mga Sangkap

Mga Bitamina at Mineral

Mga Bitamina

NutrientDamiDV%Half-life
Biotin (B7)3.8mcg13%
Choline18.0mg3%
Folate (B9)92.0mcg23%
Niacin (B3)2.1mg13%
Pantothenic Acid (B5)0.9mg18%
Riboflavin (B2)0.1mg9%
Tiamina (B1)0.2mg18%
Bitamina A98.0mcg11%
Bitamina B60.3mg19%
Bitamina C13.4mg15%
Bitamina E2.6mg17%
Bitamina K46.0mcg38%

Mga Mineral

NutrientDamiDV%Half-life
Kaltsyum54.0mg5%
Tanso260.0mcg29%
Bakal2.1mg12%
Magnesiyo58.0mg14%
Posporus118.0mg17%
Potasyo472.0mg10%
Selenium10.5mcg19%
Sodyum278.0mg12%
Sink1.1mg10%

Avocado Toast na may Kamatis, Arugula, at mga Buto ng Kalabasa

Isang simpleng open-faced toast na nilagyan ng malinamnam na avocado, sariwang kamatis, bahagyang maanghang na arugula, at malutong na mga buto ng kalabasa. Tinatapos ito sa olive oil, asin, at itim na paminta para sa balanseng at magaang pagkain.

Mga Sangkap


  • Toast na puting tinapay, 35 g

  • Avocado, 60 g

  • Arugula, 15 g

  • Kamatis, 20 g

  • Mga buto ng kalabasa, 8 g

  • Olive oil, 6 g

  • Asin, 1 g

  • Itim na paminta, 0.5 g


    • Kabuuan: 145.5 g

    Mga Tagubilin


  • 1. I-toast ang tinapay hanggang maging malutong at bahagyang maging kulay ginto.

  • 2. Durugin o hiwain ang avocado at ipahid ito nang pantay sa toast.

  • 3. Lagyan sa ibabaw ng hiniwang kamatis at arugula.

  • 4. Budburan ng olive oil.

  • 5. Wisikan ng mga buto ng kalabasa, asin, at itim na paminta.

  • 6. Ihain kaagad.


    • Oras ng paghahanda


    5 minuto

    Oras ng pagluluto


    3 minuto

    Mga kapaki-pakinabang na tip


    Gumamit ng hinog na avocado para sa pinakamainam na tekstura. Kung nais, timplahan nang bahagya ang kamatis bago buuin ang toast upang mapaganda ang lasa.
    VegetarianMediterraneanBalanseng Diyeta
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