Breakfast$$
Trdo kuhano jajce na polnozrnatem toastu z zmečkanim avokadom
Pripravite trdo kuhano jajce na polnozrnatem toastu z zmečkanim avokadom. Polnovreden fit zajtrk, bogat z zdravimi maščobami in beljakovinami za dolgotrajno energijo.
Prep time
5 min
Cook time
10 min
Total time
15 min
Servings
2
Recipe
Bread, mulitgrain, commercial
4 sliceEggs, Grade A, Large, egg whole
2 pieceAvocados, raw, all commercial varieties
1 mediumLemon juice, raw
1 tspSalt, table, iodized
1 pinchSpices, pepper, black
1 pinchPer servingTotal
Calories:365 kcal730 kcal
Protein:14 g28 g
Carbohydrates:37 g74 g
Fat:18 g36 g
Micronutrients
Sugar:4.6 g9.2 g
Saturated fat:3.7 g7.4 g
Cholesterol:186 mg372 mg
Sodium:382.4 mg764.8 mg
Potassium:575.4 mg1150.7 mg
Calcium:99.7 mg199.3 mg
Iron:2.8 mg5.6 mg
Magnesium:75 mg149.9 mg
Zinc:2.2 mg4.3 mg
Phosphorus:275.3 mg550.5 mg
Vitamin C:8.6 mg17.1 mg
Vitamin A:85.3 µg170.6 µg
Vitamin D:1 µg2 µg
Vitamin B12:0.5 µg0.9 µg
Instructions
1
Jajci položite v kozico z mrzlo vodo, jo zavrite in kuhajte 8–10 minut. Nato ju ohladite v mrzli vodi, olupite in z ostrim nožem narežite na tanke kolobarje.
2
Avokado prepolovite, mu odstranite koščico, z žlico izdolbite meso ter ga v skledici z vilico grobo zmečkajte skupaj z limoninim sokom, ščepcem soli in mletega črnega popra.
3
Rezine polnozrnatega kruha popecite v toasterju ali na suhi ponvi do zlato rjave in hrustljave teksture.
4
Hrustljave toaste obilno premažite z zmečkanim avokadom ter nanj razporedite kolobarje trdo kuhanih jajc.
Nutritional benefits
Ta obrok zaradi kombinacije kakovostnih jajčnih beljakovin in zdravih maščob iz avokada prispeva k dolgotrajnemu občutku sitosti ter podpira stabilno raven energije.
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About the recipe
Nutritional values are calculated per standard 100 g. This allows you to compare different foods more easily and have better control over your intake if you weigh your food.