Breakfast "Houston"

Cereal, lactose-free milk, orange, walnuts, flax seeds

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490 calories/serving

Ingredients

1 oranges 180 g
1 cup breakfast cereal, whole grain 50 g
1 cup milk, lactose-free, for the cereals 250 mL
2 1/2 tbsp walnuts 16 g
2 tsp flax seeds, ground 7 g

Nutrition Facts Table

per 1 serving (460 g)

Amount

% Daily Value

Calories

490

Fat

17 g

26 %

Saturated 2.9 g
+ Trans 0 g

15 %

Cholesterol

10 mg

Sodium

130 mg

6 %

Carbohydrate

70 g

23 %

Fibre

12 g

48 %

Sugars

23 g

Net Carbs

58 g

Protein

21 g

Vitamin A

15 %

Vitamin C

114 %

Calcium

41 %

Iron

27 %
More info

Claims

This recipe is :
Excellent source of  :
Calcium, Copper, Fibre, Folacin, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Vitamin B1, Vitamin B12, Vitamin B2, Vitamin B6, Vitamin C, Vitamin D, Zinc
Good source of  :
Selenium
Source of  :
Omega-3, Vitamin A
Low  :
Calories, Cholesterol, Saturated Fat, Sodium
Free  :
Added Sugar, Trans Fat
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 1
Milk and Alternatives 1
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

My Notes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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