Chilean Pan Batido con Palta, or whipped bread with avocado, is a traditional and beloved breakfast dish in Chile. This simple yet flavorful recipe combines soft, fluffy bread with creamy, fresh avocado. Often enjoyed with a cup of coffee or tea, it's a delightful way to start the day.
Pan Batido, a type of whipped bread, has its origins in Chilean cuisine. It is known for its soft texture, achieved through a whipping process during preparation. The addition of palta (avocado) to the bread is a testament to Chile's abundant avocado production. The dish has become a staple in Chilean households, celebrated for its simplicity and nutritional value.
Ingredients:
- 2 ripe avocados
- 1 small onion, finely chopped
- 2 tablespoons lime juice
- Salt and pepper, to taste
- 4 slices of white bread
- 1 tablespoon olive oil
Method:
1. Prepare the Avocado Topping:
- Cut the avocados in half and remove the seed. Scoop out the flesh into a bowl.
- Mash the avocado with a fork until smooth.
- Add finely chopped onion, lime juice, salt, and pepper. Mix well.
2. Cook the Bread Cubes:
- Heat a non-stick pan over medium heat. Add the olive oil and coat the pan evenly.
- Cut the bread into small cubes and add to the pan.
- Cook until golden brown and crispy on all sides (about 5-7 minutes).
- Remove the bread cubes and place them on a plate lined with paper towels to absorb excess oil.
3. Assemble the Dish:
- Spoon the avocado topping onto the crispy bread cubes.
- Garnish with a sprinkle of salt and pepper, and a wedge of lime if desired.
Notes:
- For a spicier flavor, add chopped chili peppers to the avocado topping.
- This dish can be enjoyed as a breakfast, brunch, snack, or light lunch.
- Adjust the amount of lime juice, salt, and pepper to suit your taste preferences.
Nutrition Value:
1. Ripe Avocados
- Calories: Approximately 322 calories per avocado
- Carbohydrates: 17 grams
- Protein: 4 grams
- Fat: 29 grams (primarily healthy monounsaturated fats)
- Sodium: 14 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Rich in vitamins C, E, K, and B-6
- Minerals: High in potassium, magnesium, and folate
- Nutritional Benefit: Avocados are a nutrient-dense food that provide healthy fats, improve heart health, support eye health, and aid in the absorption of fat-soluble vitamins.
2. Small Onion
- Calories: Approximately 28 calories per small onion
- Carbohydrates: 6.5 grams
- Protein: 1 gram
- Fat: 0.1 grams
- Sodium: 2 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Good source of vitamin C and B6
- Minerals: Contains calcium, iron, magnesium, and potassium
- Nutritional Benefit: Onions are low in calories but high in antioxidants and vitamin C, which support immune function and reduce inflammation.
3. Lime Juice
- Calories: Approximately 8 calories per tablespoon
- Carbohydrates: 2.8 grams
- Protein: 0.1 grams
- Fat: 0 grams
- Sodium: 1 milligram
- Cholesterol: 0 milligrams
- Vitamins: High in vitamin C
- Minerals: Contains small amounts of calcium and potassium
- Nutritional Benefit: Lime juice is a good source of vitamin C, which boosts the immune system, aids in iron absorption, and promotes healthy skin.
4. Salt and Pepper
- Calories: 0 calories
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Sodium: Varies depending on the amount used
- Cholesterol: 0 milligrams
- Vitamins: N/A
- Minerals: Salt contains sodium; pepper has trace amounts of minerals like manganese and iron
- Nutritional Benefit: Salt and pepper enhance the flavor of dishes. Salt provides essential sodium for fluid balance, while pepper has anti-inflammatory and antioxidant properties.
5. White Bread
- Calories: Approximately 70-80 calories per slice
- Carbohydrates: 13-15 grams
- Protein: 2-3 grams
- Fat: 1 gram
- Sodium: 120-150 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Often fortified with B vitamins (thiamine, riboflavin, niacin, folic acid)
- Minerals: Contains iron and calcium
- Nutritional Benefit: White bread provides carbohydrates for energy and is often fortified with essential vitamins and minerals. However, it is lower in fiber compared to whole grain options.
6. Olive Oil
- Calories: Approximately 119 calories per tablespoon
- Carbohydrates: 0 grams
- Protein: 0 grams
- Fat: 14 grams (primarily monounsaturated fats)
- Sodium: 0 milligrams
- Cholesterol: 0 milligrams
- Vitamins: Contains small amounts of vitamin E and K
- Minerals: N/A
- Nutritional Benefit: Olive oil is rich in monounsaturated fats, which are beneficial for heart health. It also has anti-inflammatory properties and can help improve cholesterol levels.
Nutritional Benefits of the Dish
Pan Batido con Palta is a nutritious breakfast option that combines healthy fats from avocados and olive oil with the vitamins and minerals from onions and lime juice. The white bread provides a source of carbohydrates for energy, while the overall dish is low in cholesterol and high in essential nutrients like vitamin C, potassium, and monounsaturated fats, promoting heart health and overall well-being.
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