Directions:
- Heat oil in pan add the mushrooms (whole is possible and good if not chopped) and onion rings cook for about 5 minutes until onions are soft and mushrooms are soft, remove from pan and keep warm.
- If using tofu drain, give it a squeeze and crumble. add the tofu and tofu seasoning ingredients and water cook until the water has evaporated and the tofu looks creamyish.
- If using eggs beat with milk in a jug add a pinch of pepper and add to the oil in pan turn heat down to medirum and scramble keeping the eggs moving, when they are set but still creamy.
- Take one slice and bread and spread with tomato paste stack the eggs/ tofu on top and then the veg finish with another piece of bread. serves two hungerish people.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 136.35 Kcal (571 kJ) | ||
| Calories from fat | 52.78 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.86g | 9% | |
|---|---|---|---|
| Cholesterol | 0.35mg | 0% | |
| Sodium | 91.92mg | 4% | |
| Potassium | 334.98mg | 7% | |
| Total Carbs | 12.83g | 4% | |
| Sugars | 4.29g | 17% | |
| Dietary Fiber | 2.39g | 10% | |
| Protein | 10.12g | 20% | |
| Vitamin C | 3.9mg | 6% | |
| Iron | 2.5mg | 14% | |
| Calcium | 230.1mg | 23% | |
| Amount Per 100 g | |||
| Calories | 76.55 Kcal (320 kJ) | ||
| Calories from fat | 29.63 Kcal | ||
| % Daily Value* | |||
| Total Fat | 3.29g | 9% | |
|---|---|---|---|
| Cholesterol | 0.19mg | 0% | |
| Sodium | 51.61mg | 4% | |
| Potassium | 188.06mg | 7% | |
| Total Carbs | 7.2g | 4% | |
| Sugars | 2.41g | 17% | |
| Dietary Fiber | 1.34g | 10% | |
| Protein | 5.68g | 20% | |
| Vitamin C | 2.2mg | 6% | |
| Iron | 1.4mg | 14% | |
| Calcium | 129.2mg | 23% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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