Amaphuzu avelele kokudla (ukukhonza ngakunye)
Amakholori - 260
Amafutha - 16g
I-Carbs - 20g
Amaprotheni - 12g
Ingqikithi Isikhathi 10 iminithi
Lungisa amaminithi angu-5 , Pheka ama-minithi angu-5
Izinkonzo 1
I-avocado toast isithandwa kakhulu njengekusasa kwasekuseni noma ukudlala. Ungathola isiphuzo se-avocado kumamenyu we-Instagram nezindawo zokudlela ngokufanayo, kodwa kushesha futhi kulula ukwenza ekhaya.
Yenza iresiphi yama-classic uphethile ngokufaka i-punch eyengeziwe yamaprotheni anamaqanda aqhekekile. Inhlanganisela ye-fiber, amaprotheni, namafutha enempilo ugcwalisa, ukwanelisa, futhi inikeza ukudla okunengi ukuqala usuku lwakho.
I-avovocos imithombo enkulu ye-potassium, i-fibre, i- fat -healthy- fat monounsaturated fat and i- folate , kuyilapho amaqanda anika amaprotheni nama-micronutrients afana ne- choline , ama-vithamini B, ne-vithamini D. Ukufafaza anyanisi oluhlaza kanye ne-pepper esanda kuqothuka phezulu konke.
Izithako
- 1 uhlamvu olugcwele lonke okusanhlamvu lwesinkwa esiphundu
- ½ i-avocado encane
- 1 iqanda elikhulu
- Ubisi lwe-1 isipuni
- amafutha omnqumo
- 1 isipuni 1 anyanisi oluhlaza, oqoshiwe
- i-pepper ebomvu esanda kuphuka
Ukulungiselela
- Ukugcoba isinkwa esiphundu in toaster noma ku-skillet encane phezu kokushisa okuphakathi.
I-avocado ye-smash eneforki. Spread over toast.
Hlanganisa ndawonye iqanda nobisi. Uchithe amafutha esikhwameni esincane esingenasisindo sokushisa nokushisa phezu kokushisa okuphansi. Thelela amaqanda epeni, bese upheka, uvuselela nge-spatula kuze kubekwe.
Beka amaqanda nge-avocado bese ufafaza anyanisi oluhlaza kanye nopelepele.
Ukuhlukahluka Kwesithako kanye Nokusekela
Sebenzisa isinkwa sama-gluten uma kunesidingo.
I-toast ephezulu ngeqanda elithosiwe noma eligxotshiwe esikhundleni sokushaywa uma uthanda.
Amathiphu wokupheka nokukhonza
Phuma ukudla ngokukhonza izithelo ezintsha ukuze uthole ukudla kwasekuseni okulula. Ama-strawberries ahlosiwe, amajikijolo, noma ama-apula enza okuhle kakhulu.