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蒜味蕈菇酪梨嫩蛋吐司

 

Garlic mushrooms, avocado and soft-scrambled eggs on toast

 

 

 

食材準備時間 /    15 min

烹飪時間 /  10 min

準 備 食 材 / 

 

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。

5.

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.

Mince the garlic. Remove the stems of mushrooms. Deseed the tomato and mince it. Slice the purple onion and soak in iced water for 10-15min, then mince it.

2.

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. 

3.

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)

_________________________________________

 

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