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Bánh mì nướng bơ với rau rocket, cà chua bi và hạt bí ngô

Bánh mì nướng bơ với rau rocket, cà chua bi và hạt bí ngô
Được ghi lại bởi @ronja | 3 người dùng thích món ăn này | 0 người dùng đã lưu món ăn này

Thông tin dinh dưỡng

Mỗi khẩu phần 165g

% Giá trị hằng ngày dựa trên chế độ ăn 2000 kcal

Calo 345 kcal
17% DV
Tổng chất béo 21.3g
33% DV
Chất béo không bão hòa đơn12.3g
Chất béo không bão hòa đa4.8g
Chất béo bão hòa3.2g
Tổng carbohydrate 31.4g
10% DV
Chất xơ9.8g
Tinh bột17.8g
Đường3.8g
Protein 9.2g
18% DV
Protein thực vật9.2g

Giới thiệu

Bánh mì nướng ăn mở mặt phủ bơ, rau rocket, cà chua bi, hạt bí ngô, dầu ô liu, muối và tiêu. Món ăn có lượng calo vừa phải, giàu chất béo lành mạnh và chất xơ, kèm một lượng đạm thực vật vừa phải.

Thành phần

Vitamin & Khoáng chất

Vitamin

Dưỡng chấtLượng%DVThời gian bán hủy
Biotin5.5mcg18%
Cholin24.0mg4%
Folat108.0mcg27%
Vitamin B32.9mg18%
Axit pantothenic1.1mg22%
Vitamin B20.1mg11%
Vitamin B10.2mg20%
Vitamin A95.0mcg11%
Vitamin B60.4mg25%
Vitamin C18.4mg20%
Vitamin E3.4mg23%
Vitamin K42.0mcg35%

Khoáng chất

Dưỡng chấtLượng%DVThời gian bán hủy
Canxi68.0mg7%
Đồng320.0mcg36%
Sắt2.9mg16%
Magiê78.0mg19%
Phốt pho180.0mg26%
Kali560.0mg12%
Selen16.0mcg29%
Natri360.0mg16%
Kẽm1.6mg15%

Bánh mì nướng bơ với arugula, cà chua bi và hạt bí ngô

Nguyên liệu


  • 2 lát bánh mì trắng

  • 1 quả bơ

  • 20 g arugula

  • 40 g cà chua bi

  • 10 g hạt bí ngô

  • 10 ml dầu ô liu

  • Muối biển, tùy khẩu vị

  • Tiêu đen, tùy khẩu vị


    • Cách làm


  • 1. Nướng bánh mì trắng đến khi vàng giòn.

  • 2. Nghiền hoặc thái lát quả bơ rồi phết lên bánh mì nướng.

  • 3. Xếp arugula và cà chua bi bổ đôi lên trên.

  • 4. Rắc hạt bí ngô lên.

  • 5. Rưới dầu ô liu và nêm muối biển cùng tiêu đen.


    • Cách dùng


    Dùng ngay.

    Tổng khối lượng ước tính


    165 g
    Ăn chayĐịa Trung HảiCân bằng
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