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鮪魚優格醬水煮蛋吐司

 

Avocado Toast with Yogurt Tuna Salad and Egg

 

 

 

食材準備時間 /    5 min

烹飪時間 /  10 min

準 備 食 材 / 

 

 

鮪魚罐頭一大匙

 

無糖優格/希臘式優格一大匙(40-60g)

1/2顆番茄

小黃瓜1/2條

1/4顆檸檬汁

✓適量鹽、黑胡椒

✓一小匙橄欖油

蛋一顆

一片全麥土司

 

Those who love Tuna must try this toast! Use greek yogurt as an alternative to mayonnaise,

you still can enjoy the tastiness of tuna salad, although it is low calorie.

 

Ingredients:

1 tbsp of canned tuna, 40-60g of sugar-free/ Greek yogurt , ½ a tomato, ½ a cucumber,

juice of ¼ wedge of lime juice, 1 egg, a pinch of salt and pepper, and onion.

 

1.

將洋蔥切絲泡冰水10-15分鐘去除嗆味後,切碎備用,番茄去籽切丁、小黃瓜斜切成薄片。開中火煮一鍋水,冷水下蛋,水滾了後計時6-7分鐘撈起泡冰水剝殼。

 

2.

自製鮪魚優格醬:將兩大匙鮪魚、無糖優格、去籽番茄丁、洋蔥丁加入碗中,以適量鹽、黑胡椒、檸檬汁調味,拌勻。(可以搭配麵包 或 當作沙拉拌醬)

 

3.

在烤得酥脆的全麥土司鋪上小黃瓜片,加入自製鮪魚優格蛋沙拉醬,擺上一顆半熟水煮蛋切片完成。

 

 

 

1.

Soak the onion slices in ice water for 10-15 min, then cut them into mince. Remove the seeds from the tomato, and mince it. Cut the cucumber into thin slices. Boil an egg for 6-8min (soak the egg in cold water so that the egg shell is peeled easily). 

 

2.

For the tuna yogurt salad dressing, mix the canned tuna, yogurt, tomato and onions together. Season the mixture with a squeeze of lime juice, salt & pepper. (can be salad dressing or served with bread)

3.

Add the sliced cucumbers, yogurt tuna salad, and soft-boiled egg on a slice of toasted bread. Then it is done and you can enjoy your breakfast!

 

 

營 養 素 

_________________________________________

 

熱量                                    291.2  大卡

蛋白質                                      18 公克

脂肪                                         8.7 公克

碳水化合物                            36.1 公克

膳食纖維                                 3.4 公克        

鐵                                               2 毫克

鈣                                          64.7 毫克

鎂                                          40.7 毫克