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鳄梨土司早餐

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Toh Yun Xuan

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Singapore Heart Foundation

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(Contributed by Ms Toh Yun Xuan, Nutritionist at SHF)

 

Serves 份量: 4 人份
 

Ingredients 材料:

  • Toasted multigrain loaf, 4 slices 杂粮烤面包,4片
  • Ripe avocado, 1 whole 成熟的鳄梨, 1整粒
  • Eggs, 4  鸡蛋,4粒
  • Olive and canola oil blend, 1/2 tsp 橄榄和菜籽油油混合, 1/ 2 茶匙
  • Mesclun salad, 120 g 什锦绿叶沙拉,120克
  • Grape tomatoes, 16 seeds 葡萄番茄,16粒
  • Extra virgin olive oil, 1/2 tsp 特级初榨橄榄油, 1/ 2 茶匙
  • Black pepper (Optional) 黑胡椒 (可选)
  • Chili flakes (Optional) 辣椒片 (可选)

 

Method 做法:

1) Cut the avocado into half and remove the pit. Scoop the flesh into a bowl and mash it until a smooth consistency is achieved.
切鳄梨成半,并删除坑。再舀肉放入碗中捣碎,直到光滑稠度。

 

2) Divide the paste equally into 4 portions and put aside.
将粘贴同样分成4份,放在一边。

 

3) Heat the pan over a low-fire and add in the olive and canola oil blend to grease the pan.
用低火热油锅,加入橄榄油和菜籽油油混合来润滑锅。

 

4) Crack in the egg and cook it to your preference (e.g. poached, sunny side-up, etc.)*.
根据您的口味, 把鸡蛋煮好。

 

5) In a separate bowl, mix the salad, tomatoes and olive oil. Then, divide the salad equally into 4 portions.
在另一个碗,混合沙拉,番茄和橄榄油。然后平均分配4份。

 

6) Spread 1 portion of the avocado paste evenly onto each toasted slice and lay the cooked egg on top of the paste.
在每一份烤面包上均匀地涂抹鳄梨酱,接着将煮熟的鸡蛋放置在酱上。

 

7) For additional flavouring, crack and sprinkle some black pepper and chili flakes on the egg.
额外的调味,撒上黑胡椒和辣椒片。

 

8) Finally, serve with one portion of salad on the side.
最后,搭配沙拉同食。大功完成!

 

Note: Alternatively, you can substitute the egg with a slice of lean bacon or lite ham.
您也能用瘦咸肉或建兴火腿来替代鸡蛋。

 

Approximate Nutritional Analysis (Per serving) 每份量营养含量:

Energy 能量: 244.6 kcal 千卡

Fat 脂肪 (Saturated fat 饱和脂肪): 14.2g 克 (2.7g 克)

Protein 蛋白质: 9.8g 克

Carbohydrates 碳水化合物: 16g 克

Sodium 钠: 283mg 毫克

Fibre 纤维: 6.5g 克

Cholesterol 胆固醇: 185.5mg 毫克

 

Source: Singapore Heart Foundation. Reproduced with permission.