食材準備時間 /    15 min

烹飪時間 /  10 min

✓蒜頭1-2顆

✓舞菇一包

✓兩顆蛋

✓酪梨1/2顆

✓中型番茄1/2顆

✓紫洋蔥1/4顆

✓調味料：醬油一匙、鹽胡椒、檸檬汁

✓麵包1-2片

A filling mushrooms, avocado and eggs on toast! It is high in protein, delicious and simple!

Ingredients:

1-2 cloves of garlic, 1 cup of mushrooms, 2 eggs, ½ an avocado, ½ a medium-size tomato, ¼ of a purple onion. Seasoning: 1 tsp of soy sauce, appropriate amount of salt and pepper, juice of ¼ of a lime. One slice of bread.

1.

蒜頭1-2顆切末、舞菇一包去蒂頭、、番茄去籽切丁、紫洋蔥絲泡冰水10-15分鐘後切丁。

2.

平底鍋倒一匙油，中小火炒蒜末，下舞菇繼續拌炒至軟，加一匙醬油繼續炒至變色入味，灑點黑胡椒拌一拌盛起。

.

3.

兩顆蛋打入碗中加一匙鹽胡椒打勻，平底鍋中小火倒入蛋液，用木匙攪拌至呈7-8分熟嫩嫩的準備呈起。

4.

美味酪梨醬做法：酪梨剖開去籽，加入蕃茄&紫洋蔥丁，灑鹽、胡椒，淋適量檸檬汁用小叉子壓成泥拌勻。

擺盤，在烤得酥脆的麵包依序加上酪梨醬、嫩蛋和醬炒舞菇，上桌享用！

1.

Heat up 1 tsp of oil on a frying pan over medium heat. Stir-fry the minced garlic, then add the mushrooms and stir-fry together until soft. Next, add a tsp of soy sauce. Sauté the mushrooms until the color turns brown, and sprinkle some black pepper. 

Crack two eggs into a bowl, seasoned with salt & pepper. Stir in a frying pan over medium heat. Remove the egg from the pan when it starts firming up.

4.

Steps for guacamole: add avocado, tomatoes, and minced onion into a bowl, season with salt, pepper and lime juice. Smash the avocado with a fork and mix the ingredients together.

5.

Spread the guacamole on a piece of toast, and top with scrambled eggs and sauteed mushrooms. A yummy meal is ready to serve😍

營 養 素  (1-2人份)

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熱量                                           485.3  大卡

蛋白質                                         26.6  公克

脂肪                                             18.6  公克

碳水化合物                                   58.2 公克

膳食纖維                                      10.3  公克        

鐵                                                      4  毫克

鈣                                                   89  毫克