Stuffed Avocado with Cottage Cheese and Rye Bread
Stuffed avocado with cottage cheese and rye bread - Superfood meets protein bomb
Healthy, because
Even smarter
Nutritional values
Cottage cheese gives this breakfast the ultimate protein kick: Thus, it already nourishes our muscles in the morning and serves as a cell building material. Potassium from the avocado lets us start the day more relaxed, as this mineral has a calming effect.
If you like it fiery, you can sprinkle the avocado with a little cayenne pepper before serving. For crunch and lots of omega-3 fatty acids, add a handful of walnuts.
(Percentage of daily recommendation)
| Calorie | 437 cal. | (21 %) | ||
| Protein | 17 g | (17 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 29 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 12.7 g | (42 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 6.9 μg | (35 %) | ||
| Vitamin E | 4.6 mg | (38 %) | ||
| Vitamin K | 30.5 μg | (51 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 5.2 mg | (43 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 62 μg | (21 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 13 mg | (14 %) | ||
| Potassium | 1,329 mg | (33 %) | ||
| Calcium | 126 mg | (13 %) | ||
| Magnesium | 93 mg | (31 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 34 mg | |||
| Cholesterol | 8 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 1 organic lemon
- 1 handful Arugula- Sprout
- 4 Avocados
- 10 ozs Cottage cheese
- salt
- peppers
- 7 ozs Whole Grain Rye Rolls (4 slice)
Preparation steps
Rinse lemon hot, rub dry and cut in half, cut one half into thin wedges, squeeze the other half. Wash arugula sprouts thoroughly and drain.
Cut avocados in half, carefully remove stones and sprinkle halves with lemon juice. Spread cottage cheese on the avocado halves and sprinkle with sprouts. Season everything with salt and pepper.
Cut bread slices into strips. Garnish avocado halves with lemon wedges and serve with rye bread strips.
