Breakfast "Amsterdam"

Bread, lactose-free milk, orange, peanut butter

420 calories/serving
  • Very easy
  • Lactose Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

1 oranges, or other seasonal citrus 170 g
2 slices bread, whole wheat, toasted 70 g
1 tbsp peanut butter, natural, for the toasts 14 g
1 cup milk, lactose-free 250 mL

Nutrition Facts Table

per 1 serving (460g)

Amount

% Daily Value

Calories

420

Fat

11 g

17 %

Saturated 3.3 g
+ Trans 0.1 g

17 %

Cholesterol

10 mg

Sodium

580 mg

24 %

Carbohydrate

63 g

21 %

Fibre

8 g

31 %

Sugars

37 g

Protein

22 g

Vitamin A

15 %

Vitamin C

113 %

Calcium

41 %

Iron

19 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 serving
Grain Products : 1 ¾ servings
Milk and Alternatives : 1 servings
Meat and Alternatives : ½ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 2
Fruits 1
Milk and Alternatives 1
Meat and Alternatives ½
Fats 1

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