Pumpernickel with Avocado, Charred Corn and Tomato

Health score
1%
Pumpernickel with Avocado, Charred Corn and Tomato
30 min.
30
140kcal

Suggestions

Ingredients

  •  cherry tomatoes red halved
  • tablespoon cilantro leaves chopped
  •  ear of corn 
  •  haas avocados pitted halved cut into 8 slices
  • 30 servings olive oil extra-virgin
  • 0.3 cup pickled onions jarred sliced
  •  grilled of pumpernickel 
  • 30 servings salt and pepper freshly ground
  •  serrano chile minced seeded
  • teaspoons sherry vinegar 
  •  cherry tomatoes yellow halved
  • medium zebra diced sweet green

Equipment

  • bowl
  • grill

Directions

  1. Light a grill.
  2. Brush the corn with oil and grill over moderate heat until lightly charred, 8 minutes.
  3. Cut the kernels from the cob.
  4. In a bowl, mix 2 tablespoons of oil with the vinegar. Fold in the corn, tomatoes, chile and cilantro and season with salt and pepper. Top the bread with the sliced avocado, tomato salad and pickled onions and serve.

Nutrition Facts

Calories140kcal
Protein1.07%
Fat93.91%
Carbs5.02%

Properties

Glycemic Index
6.43
Glycemic Load
0.15
Inflammation Score
-1
Nutrition Score
2.2056521825168%

Flavonoids

Cyanidin
0.02mg
Epicatechin
0.02mg
Epigallocatechin 3-gallate
0.01mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.03mg
Isorhamnetin
0.07mg
Kaempferol
0.01mg
Myricetin
0.01mg
Quercetin
0.37mg

Nutrients percent of daily need

Calories:140.29kcal
7.01%
Fat:15.06g
23.16%
Saturated Fat:2.09g
13.06%
Carbohydrates:1.81g
0.6%
Net Carbohydrates:1.15g
0.42%
Sugar:0.52g
0.58%
Cholesterol:0mg
0%
Sodium:197.64mg
8.59%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:0.39g
0.77%
Vitamin E:2.21mg
14.71%
Vitamin K:10.37µg
9.87%
Vitamin C:3.07mg
3.72%
Fiber:0.66g
2.64%
Folate:9.68µg
2.42%
Potassium:75.1mg
2.15%
Manganese:0.03mg
1.69%
Vitamin B6:0.03mg
1.61%
Vitamin A:74.51IU
1.49%
Vitamin B3:0.28mg
1.4%
Vitamin B5:0.13mg
1.32%
Copper:0.03mg
1.31%
Magnesium:4.73mg
1.18%
Iron:0.21mg
1.15%
Phosphorus:10.78mg
1.08%
Vitamin B1:0.02mg
1.02%
Source:My Recipes