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芝麻菜樱桃番茄南瓜籽牛油果吐司

芝麻菜樱桃番茄南瓜籽牛油果吐司
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营养成分表

每份 157 克

% 每日参考值基于 2000 千卡饮食

卡路里 337 kcal
17% DV
总脂肪 20.6g
32% DV
单不饱和脂肪11.7g
多不饱和脂肪4.8g
饱和脂肪3.1g
总碳水化合物 31.6g
11% DV
膳食纤维9.3g
淀粉18.7g
糖3.6g
蛋白质 9.4g
19% DV
植物蛋白9.4g

关于

厚切白面包做底，铺上牛油果，再加芝麻菜、樱桃番茄和烤南瓜籽，淋少许橄榄油，并以海盐和黑胡椒调味。每份157克含337卡路里，热量适中，提供健康脂肪、膳食纤维和少量植物蛋白。

食材

维生素和矿物质

维生素

营养素含量DV%半衰期
生物素3.8mcg13%
胆碱21.4mg4%
叶酸96.0mcg24%
烟酸2.9mg18%
泛酸0.9mg19%
维生素B20.1mg10%
维生素B10.2mg20%
维生素A62.0mcg7%
维生素B60.3mg20%
维生素C15.8mg18%
维生素E2.6mg17%
维生素K34.5mcg29%

矿物质

营养素含量DV%半衰期
钙54.0mg5%
铜280.0mcg31%
铁2.4mg13%
镁56.0mg13%
磷145.0mg21%
钾463.0mg10%
硒17.0mcg31%
钠489.0mg21%
锌1.3mg12%

牛油果吐司配芝麻菜、樱桃番茄和烤南瓜籽

前言


这款吐司建立在对比之上：温热酥脆的面包；清凉绵密的牛油果；带辛香气息的芝麻菜；以及成熟樱桃番茄清爽的甜味。南瓜籽提供了必要的脆感，而橄榄油和黑胡椒则将这些元素收拢成一个完整协调的整体。这是一道简单的菜，但前提是处理得足够精准。

食谱要点


  • 菜品类别： 吐司

  • 菜系或来源： 当代风格

  • 餐次类型： 早餐或简便午餐

  • 产量： 1 份

  • 每份重量： 157 g

  • 准备时间： 8 分钟

  • 烹饪时间： 4 分钟

  • 总时间： 12 分钟

  • 难度： 简单


    • 设备


  • 烤面包机或烤架

  • 小号搅拌碗

  • 刀

  • 砧板

  • 勺子

  • 盘子


    • 食材


  • 白色手工面包，45 g

  • 牛油果，去皮去核，70 g

  • 芝麻菜，15 g

  • 樱桃番茄，对半切开，15 g

  • 南瓜籽，8 g

  • 橄榄油，3 g

  • 黑胡椒，细磨，0.5 g

  • 海盐，0.5 g


    • 做法


  • 1. 将面包烤 3 至 4 分钟，直到表面均匀呈金黄色，内部组织在酥脆外壳之下仍保持柔软。面包应当是热的，并且足够结实，能够承托配料而不塌陷。

  • 2. 将南瓜籽放入干锅中，以中火加热 2 至 3 分钟，期间频繁晃动锅子，直到略微烤香并散发香气。一旦开始上色就立即取出；它们应保持浅色且酥脆。

  • 3. 在小碗中，将牛油果与海盐和黑胡椒一起压碎，直到大致顺滑但仍保留些许质感。混合物应当便于涂抹，但不能过稀。

  • 4. 将牛油果均匀涂抹在热吐司上，以薄而受控的一层铺到边缘。

  • 5. 将芝麻菜和樱桃番茄与橄榄油轻轻拌匀，只需让表面微微发亮即可。把它们铺放在牛油果上方，使绿叶保持蓬松立体，番茄清晰可见。

  • 6. 最后撒上烤过的南瓜籽，均匀分布在表面，让每一口都带有脆感。趁面包仍然酥脆时立即食用。


    • 装盘与上桌


    将吐司略微偏离盘子中心摆放在素净的盘中。保持配料整齐且舒展，让芝麻菜轻盈蓬松，番茄有意识地分布其间。成品应当在酥脆、绵密、辛香与清新之间达到均衡。

    专业提示


    使用完全成熟的牛油果；未熟的果肉会让吐司呈现迟钝、带粉感的质地。面包要烤得足够透，以形成支撑结构，但不要过头以至于变得一碰即碎。调味要克制：这道菜应当呈现干净清晰的风味，让每一种元素都分明且平衡。
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