Breakfast Special Recipe

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Ingredients

Count

Nutrition

520

Calories

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Ingredients:

Serving

vegetable-oil cooking spray
3/4 cup whole-wheat pancake mix
3/4 cup skim milk
1 egg (for 33 mg less cholesterol , 0.5 g less saturated fat and 65 mg more omega-3 fatty acids, look for omega-3 specialty s such as land's best.)
1/4 cup maple syrup
1 cup frozen blueberries
4 slices reduced-fat (30 or 40 percent ) center-cut bacon
vegetable-oil cooking spray
4 egg whites
2 whole eggs (for cholesterol and saturated fat savings, use eggland's best.)
1/4 cup nonfat milk
1/4 tsp black pepper
1/4 tsp onion powder (optional)

Directions:

For pancakes Coat a nonstick skillet with cooking spray and heat over low to medium. Whisk together pancake mix, milk, and egg. Pour 4 medium-sized pancakes (about 1/4 cup batter each) onto the hot skillet. Cook about 3 minutes; flip and cook about 3 minutes more. Transfer to serving plate and keep warm until eggs are cooked. Serve with syrup (and berries, if desired).
For bacon: Prepare according to package directions; drain on 2 paper towels. Transfer to serving plate after 5 minutes; keep warm.
For eggs: Coat a nonstick skillet with cooking spray and heat over low to medium. Thoroughly whisk together all ingredients. Pour into skillet and stir occasionally to scramble. Transfer to serving plate with pancakes and bacon and serve immediately.
Nutritional analysis per serving: 499 calories, 11 g fat (4 g saturated fat), 71.5 g carbohydrates, 30g protein, 3.5 g fiber Nutritional analysis provided by Self

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	520.17 Kcal (2178 kJ)
Calories from fat	49.38 Kcal
		% Daily Value*
Total Fat	5.49g	8%
Cholesterol	167.08mg	56%
Sodium	975.83mg	41%
Potassium	754.5mg	16%
Total Carbs	96.59g	32%
Sugars	56.57g	226%
Dietary Fiber	2.42g	10%
Protein	23.02g	46%
Vitamin C	2.1mg	4%
Iron	5.1mg	28%
Calcium	540.6mg	54%

Amount Per 100 g
Calories	119.38 Kcal (500 kJ)
Calories from fat	11.33 Kcal
		% Daily Value*
Total Fat	1.26g	8%
Cholesterol	38.35mg	56%
Sodium	223.96mg	41%
Potassium	173.16mg	16%
Total Carbs	22.17g	32%
Sugars	12.98g	226%
Dietary Fiber	0.55g	10%
Protein	5.28g	46%
Vitamin C	0.5mg	4%
Iron	1.2mg	28%
Calcium	124.1mg	54%

* 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.