Chicken &Amp; Bacon Club (21 Day Wonder Diet: Day 19)

1. Spray chicken with olive oil, heat medium frying pan, cook chcken. Cover chicken; stand 5 minutes, then slice thinly.

2. Cook bacon in same pan until crisp.

3. Divide half the cheese between two toast slices; top with rocket, tomato, chicken, bacon, remaining cheese, and toast.

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Nutrient	Quantity
Total fats	6.0253 g
Protein	120.7848 g
Carbohydrates	5.9059 g
Energy	589.3133 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.1109 g
Water	586.6995 g
Aspartic acid	0.7563 g
Calcium, Ca	735.8667 mg
Lutein + zeaxanthin	111.93 g
Fiber, total dietary	1.092 g
Carotene, beta	416.99 g
Niacin	6.8431 mg
Vitamin A, RAE	234.12 g
Arginine	0.367 g
Riboflavin	0.9814 mg
Tocopherol, beta	0.0091 mg
Fatty acids, total polyunsaturated 15:0	0.0203 g
Glutamic acid	2.2143 g
Sodium, Na	644.6833 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1188 g
Total lipid (fat)	6.0253 g
Manganese, Mn	0.1051 mg
Fructose	1.2467 g
Proline	0.8739 g
Fatty acids, total saturated 16:0	1.0728 g
Fatty acids, total saturated 8:0	0.0161 g
Choline, total	387.3103 mg
Sugars, total	4.2623 g
Serine	0.471 g
Fatty acids, total saturated 10:0	0.0448 g
Fatty acids, total saturated 18:0	0.4471 g
Fatty acids, total saturated 20:4 undifferentiated	0.2947 g
Vitamin B-6	0.785 mg
Selenium, Se	101.99 g
Ash	8.242 g
Vitamin D	2.1 IU
Menaquinone-4	0.63 g
Fatty acids, total saturated 18:1 undifferentiated	0.9408 g
Pantothenic acid	0.4709 mg
Phenylalanine	0.4285 g
Copper, Cu	1.4907 mg
Betaine	0.581 mg
Thiamin	0.7326 mg
Retinol	195.2 g
Methionine	0.1938 g
Iron, Fe	8.228 mg
Carbohydrate, by difference	5.9059 g
Phosphorus, P	1153.14 mg
Folate, total	107.05 g
Tocopherol, gamma	0.1092 mg
Fatty acids, total saturated 4:0	0.0763 g
Fatty acids, total saturated 20:5 n-3 (EPA)	0.1303 g
Lycopene	2341.43 g
Alanine	0.2934 g
Cholesterol	295.2333 mg
Valine	0.54 g
Fatty acids, total saturated 18:2 undifferentiated	0.3333 g
Glycine	0.1727 g
Carotene, alpha	91.91 g
Glucose (dextrose)	1.1375 g
Fatty acids, total saturated 14:0	0.1954 g
Zinc, Zn	6.1014 mg
Isoleucine	0.4301 g
Fatty acids, total saturated 12:0	0.049 g
Fatty acids, total polyunsaturated	1.1249 g
Fatty acids, total saturated 14:1	0.0119 g
Leucine	0.804 g
Tocotrienol, alpha	0.0091 mg
Vitamin A, IU	1422.6967 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.068 g
Folate, DFE	107.05 g
Tryptophan	0.1084 g
Vitamin C, total ascorbic acid	12.467 mg
Phytosterols	6.37 mg
Fatty acids, total saturated 6:0	0.0175 g
Lactose	1.869 g
Tyrosine	0.4355 g
Vitamin B-12	5.9677 g
Vitamin K (phylloquinone)	7.7557 g
Fatty acids, total saturated	1.9478 g
Histidine	0.2409 g
Fatty acids, total monounsaturated	1.0715 g
Threonine	0.3746 g
Folate, food	107.05 g
Fatty acids, total polyunsaturated 17:0	0.0084 g
Vitamin D (D2 + D3)	0.07 g
Vitamin D3 (cholecalciferol)	0.07 g
Vitamin E (alpha-tocopherol)	3.3807 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.187 g
Magnesium, Mg	128.9433 mg
Lysine	0.6784 g
Potassium, K	1591.8033 mg
Cystine	0.0544 g
Fluoride, F	24.213 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Cottage cheese	0.33 cup	68.6	2.366	3.01
Tomato	1	16.38	3.5399	0.182
Rye bread	4 slices	0	0	0
cooking spray	0	0	0	0
chicken breast fillet	100	504.3333	0	2.8333
baby rocket	20	504.3333	0	2.8333
shortcut bacon	2 slices	504.3333	0	2.8333