Breakfast Fry-Up (21 Day Wonder Diet: Day 19)

1. Preheat oven to 220°C.

2. Combine tomato and half the vinegar in small shallow baking dish. Roast, uncovered, about 10 minutes.

3. Meanwhile, cook mushrooms, spinach and remaining vinegar in large frying pan until mushroom is tender and spinach wilts; stir in basil.

4. Serve tomato and mushroom mixture on toast.

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Nutrient	Quantity
Total fats	0.8979 g
Protein	21.647 g
Carbohydrates	9.945 g
Energy	137.059 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0392 g
Water	267.6376 g
Aspartic acid	0.2617 g
Calcium, Ca	149.901 mg
Lutein + zeaxanthin	523.31 g
Fiber, total dietary	2.2688 g
Carotene, beta	983.706 g
Niacin	2.2289 mg
Vitamin A, RAE	120.432 g
Arginine	0.0444 g
Riboflavin	0.1886 mg
Tocopherol, beta	0.0182 mg
Glutamic acid	0.7991 g
Sodium, Na	80.992 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0168 g
Total lipid (fat)	0.8979 g
Manganese, Mn	0.2893 mg
Fructose	3.6753 g
Proline	0.0328 g
Fatty acids, total saturated 16:0	0.1283 g
Choline, total	77.7982 mg
Sugars, total	7.1945 g
Serine	0.0525 g
Fatty acids, total saturated 18:0	0.0499 g
Fatty acids, total saturated 20:4 undifferentiated	0.052 g
Vitamin B-6	0.2738 mg
Selenium, Se	16.8159 g
Ash	2.2482 g
Fatty acids, total saturated 18:1 undifferentiated	0.1323 g
Pantothenic acid	0.1731 mg
Phenylalanine	0.056 g
Copper, Cu	0.382 mg
Betaine	0.2032 mg
Thiamin	0.1891 mg
Retinol	30 g
Methionine	0.0128 g
Iron, Fe	2.1746 mg
Carbohydrate, by difference	9.945 g
Phosphorus, P	229.688 mg
Folate, total	45.904 g
Tocopherol, gamma	0.2269 mg
Fatty acids, total saturated 20:5 n-3 (EPA)	0.023 g
Lycopene	4682.86 g
Alanine	0.0561 g
Cholesterol	50 mg
Valine	0.0395 g
Fatty acids, total saturated 18:2 undifferentiated	0.1825 g
Glycine	0.0411 g
Carotene, alpha	183.82 g
Glucose (dextrose)	3.4873 g
Fatty acids, total saturated 14:0	0.002 g
Zinc, Zn	1.3651 mg
Isoleucine	0.0383 g
Fatty acids, total polyunsaturated	0.3417 g
Leucine	0.0556 g
Tocotrienol, alpha	0.0182 mg
Vitamin A, IU	1895.635 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.012 g
Folate, DFE	45.904 g
Tryptophan	0.013 g
Vitamin C, total ascorbic acid	25.888 mg
Phytosterols	12.74 mg
Galactose	0.0143 g
Tyrosine	0.0296 g
Vitamin B-12	1 g
Vitamin K (phylloquinone)	36.4624 g
Fatty acids, total saturated	0.1802 g
Histidine	0.0282 g
Fatty acids, total monounsaturated	0.1491 g
Threonine	0.0546 g
Folate, food	45.904 g
Cryptoxanthin, beta	2.438 g
Vitamin E (alpha-tocopherol)	1.5252 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.033 g
Magnesium, Mg	45.332 mg
Lysine	0.0549 g
Potassium, K	694.895 mg
Cystine	0.0179 g
Fluoride, F	4.186 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Tomato	2	32.76	7.0798	0.364
Mushroom	150	0	0	0
Rye bread	2 slices	0	0	0
Balsamic vinegar	1 tablespoon	14.08	2.7248	0
Basil	2 tablespoons	1.219	0.1404	0.0339
baby spinach leaf	100 g	89	0	0.5