Rice And Pecan Breakfast Casserole For 1

1. Mix all ingredients together in a microwaveable bowl; cover.

2. Microwave for 2 minutes or so, until egg is softly cooked.

---------------------------------------------------------------------------

Nutrient	Quantity
Total fats	7.0998 g
Protein	11.0182 g
Carbohydrates	57.636 g
Energy	337.2133 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0688 g
Water	108.3814 g
Aspartic acid	1.0733 g
Calcium, Ca	41.6433 mg
Fatty acids, total polyunsaturated 20:2 n-6 c,c	0.009 g
Lutein + zeaxanthin	283.4183 g
Fiber, total dietary	4.852 g
Fatty acids, total trans-polyenoic 20:3 n-6	0.011 g
Fatty acids, total saturated 22:0	0.002 g
Carotene, beta	20.375 g
Niacin	4.2764 mg
Vitamin A, RAE	119.5883 g
Fatty acids, total trans-polyenoic	0.006 g
Arginine	0.7031 g
Riboflavin	0.3593 mg
Fatty acids, total trans-polyenoic 22:4	0.0065 g
Tocopherol, beta	0.005 mg
Fatty acids, total polyunsaturated 15:0	0.004 g
Fatty acids, total trans-polyenoic 18:3 n-3 c,c,c (ALA)	0.018 g
Fatty acids, total saturated 20:1	0.0162 g
Glutamic acid	1.6309 g
Sodium, Na	96.6716 mg
Fatty acids, total saturated 16:1 undifferentiated	0.1067 g
Total lipid (fat)	7.0998 g
Manganese, Mn	2.1536 mg
Fructose	4.3955 g
Proline	0.439 g
Fatty acids, total saturated 16:0	1.4498 g
Fatty acids, total polyunsaturated 16:1 t	0.0015 g
Fatty acids, total saturated 8:0	0.002 g
Fatty acids, total polyunsaturated 18:2 n-6 c,c	0.7655 g
Sucrose	1.5421 g
Choline, total	151.5997 mg
Fatty acids, total polyunsaturated 18:2 CLAs	0.006 g
Fatty acids, total polyunsaturated 18:1 t	0.0115 g
Sugars, total	10.2232 g
Serine	0.6899 g
Fatty acids, total saturated 10:0	0.003 g
Fatty acids, total saturated 18:0	0.4475 g
Fatty acids, total saturated 20:4 undifferentiated	0.094 g
Vitamin B-6	0.5898 mg
Selenium, Se	18.132 g
Ash	1.6906 g
Vitamin D	47.6733 IU
Fatty acids, total saturated 18:1 undifferentiated	2.6138 g
Pantothenic acid	1.6498 mg
Phenylalanine	0.5409 g
Copper, Cu	0.2032 mg
Betaine	0.2245 mg
Thiamin	0.3267 mg
Retinol	117.3533 g
Methionine	0.2765 g
Iron, Fe	2.3105 mg
Carbohydrate, by difference	57.636 g
Phosphorus, P	307.1284 mg
Folate, total	50.8017 g
Dihydrophylloquinone	0.05 g
Tocopherol, gamma	0.25 mg
Fatty acids, total saturated 4:0	0.002 g
Fatty acids, total saturated 22:1 undifferentiated	0.0003 g
Alanine	0.598 g
Cholesterol	186 mg
Valine	0.6612 g
Fatty acids, total polyunsaturated 20:3 undifferentiated	0.0115 g
Fatty acids, total saturated 18:2 undifferentiated	1.5212 g
Glycine	0.4102 g
Glucose (dextrose)	1.9954 g
Fatty acids, total saturated 14:0	0.0228 g
Zinc, Zn	2.2164 mg
Isoleucine	0.5012 g
Tocopherol, delta	0.03 mg
Fatty acids, total saturated 12:0	0.0022 g
Fatty acids, total polyunsaturated	1.7434 g
Fatty acids, total saturated 14:1	0.0035 g
Tocotrienol, gamma	0.005 mg
Fatty acids, total polyunsaturated 17:1	0.006 g
Leucine	0.8676 g
Fatty acids, total polyunsaturated 18:2 t not further defined	0.006 g
Tocotrienol, alpha	0.03 mg
Vitamin A, IU	435.2033 IU
Fatty acids, total saturated 22:5 n-3 (DPA)	0.0035 g
Folate, DFE	61.375 g
Tryptophan	0.1327 g
Vitamin C, total ascorbic acid	3.4357 mg
Phytosterols	8.94 mg
Folic acid	14.9933 g
Fatty acids, total polyunsaturated 16:1 c	0.099 g
Fatty acids, total polyunsaturated 18:1 c	1.694 g
Fatty acids, total saturated 20:0	0.0015 g
Starch	0.0372 g
Tyrosine	0.3929 g
Vitamin B-12	0.6963 g
Vitamin K (phylloquinone)	2.1097 g
Fatty acids, total saturated	1.964 g
Histidine	0.2551 g
Fatty acids, total polyunsaturated 18:3 n-6 c,c,c	0.006 g
Vitamin B-12, added	0.2513 g
Fatty acids, total monounsaturated	2.7464 g
Threonine	0.4221 g
Folate, food	35.8084 g
Fatty acids, total polyunsaturated 17:0	0.011 g
Vitamin D (D2 + D3)	1.1647 g
Fatty acids, total trans-polyenoic 20:3 n-3	0.0005 g
Cryptoxanthin, beta	12.695 g
Vitamin D3 (cholecalciferol)	1.1647 g
Vitamin E (alpha-tocopherol)	1.0609 mg
Fatty acids, total saturated 22:6 n-3 (DHA)	0.029 g
Fatty acids, total trans	0.019 g
Fatty acids, total trans-monoenoic	0.013 g
Magnesium, Mg	76.0784 mg
Lysine	0.6103 g
Potassium, K	324.6684 mg
Cystine	0.183 g
Fluoride, F	3.0085 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Milk	0	0	0	0
Apple	0.5	38.74	10.2885	0.1267
Brown rice	0.33 cup	191.18	40.2795	1.4641
Cinnamon	1 dash	0	0	0
Egg	1	71.5	0.36	4.755
pecan	2 tablespoons	35.7933	6.708	0.754