Ingredients:
- 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.)
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
Nutrition Facts
| 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.
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