Dinner in a Pan Recipe

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Ingredients

Count

Nutrition

968

Calories

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Ingredients:

Serving

450 g potato
100 g brown mushroom
200 g smoked salmon
60 g green beans
4 eggs
1/4 cup milk
1 tsp margarine

Directions:

Peel and dice the potatoes, and boil them in a saucepan for about 15 minutes, or until tender (but not mushy).
Trim the beans and slice them into small segments, and throw them in with the potatoes.
Note: now is a good time to get plates, etc ready, 'cause this baby is a rush at the end. I serve it on about 30g of mixed lettuce or preferrably, baby spinach.
Slice the brown mushrooms (don't peel or stalk them, just slice 'em) and throw them into the frypan with 1 teaspoon of low fat margarine.
Slice the smoked salmon into strips, and when the mushrooms have browned, add the smoked salmon and stir.
Drain the potatoes and beans, and add them to the pan and stir to mix through. The salmon should now have changed to the lighter cooked colour.
Whisk the eggs and milk together into a bowl, and pour into the frypan, stirring continuously for about two minutes, or until egg mixture solidifies.
Serve and eat!!
Another note - I don't generally add salt or pepper to anything, but feel free. This is also a very flexible recipe - change the salmon for bacon, add tomatoes, change the beans to snow peas and capcicum, anything you like - just remember the nutritional value will also change. Enjoy.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	968.02 Kcal (4053 kJ)
Calories from fat	264.88 Kcal
		% Daily Value*
Total Fat	29.43g	45%
Cholesterol	701.95mg	234%
Sodium	2100.84mg	88%
Potassium	2780.38mg	59%
Total Carbs	103.07g	34%
Sugars	24.86g	99%
Dietary Fiber	16.3g	65%
Protein	73.92g	148%
Vitamin C	16.2mg	27%
Vitamin A	4.5mg	152%
Iron	10.6mg	59%
Calcium	370.6mg	37%

Amount Per 100 g
Calories	92.02 Kcal (385 kJ)
Calories from fat	25.18 Kcal
		% Daily Value*
Total Fat	2.8g	45%
Cholesterol	66.73mg	234%
Sodium	199.7mg	88%
Potassium	264.3mg	59%
Total Carbs	9.8g	34%
Sugars	2.36g	99%
Dietary Fiber	1.55g	65%
Protein	7.03g	148%
Vitamin C	1.5mg	27%
Vitamin A	0.4mg	152%
Iron	1mg	59%
Calcium	35.2mg	37%

* 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.

Tastes

salty
savory
bitter
sweet

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