Savoury Porridge

1. Cook the oats in a egg white/water mix the way you would with plain water.

2. Take off the heat and stir in spinach and quartered cherry tomatoes, top with cheese and some pepper and parsley if you so wish.

3. Microwave until hot and cheese is gooey.

4. Serve immediately.

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Nutrient	Quantity
Total fats	0.1651 g
Protein	2.6991 g
Carbohydrates	2.6696 g
Energy	21.3 kCal
Fatty acids, total saturated 18:3 undifferentiated	0.0101 g
Water	49.2581 g
Aspartic acid	0.1524 g
Calcium, Ca	94.3375 mg
Fiber, total dietary	1.05 g
Niacin	0.2803 mg
Vitamin A, RAE	185.9875 g
Arginine	0.0837 g
Riboflavin	0.0759 mg
Fatty acids, total saturated 20:1	0.0105 g
Glutamic acid	0.4384 g
Sodium, Na	75.3 mg
Fatty acids, total saturated 16:1 undifferentiated	0.0022 g
Total lipid (fat)	0.1651 g
Manganese, Mn	0.1566 mg
Proline	0.207 g
Fatty acids, total saturated 16:0	0.0153 g
Fatty acids, total saturated 8:0	0.0009 g
Choline, total	3.2444 mg
Sugars, total	0.3353 g
Serine	0.1077 g
Fatty acids, total saturated 10:0	0.0016 g
Fatty acids, total saturated 18:0	0.0102 g
Vitamin B-6	0.0603 mg
Selenium, Se	2.0038 g
Ash	0.8349 g
Fatty acids, total saturated 18:1 undifferentiated	0.0203 g
Pantothenic acid	0.1476 mg
Phenylalanine	0.0972 g
Copper, Cu	0.0335 mg
Betaine	0.1631 mg
Thiamin	0.0297 mg
Retinol	0.3625 g
Methionine	0.0453 g
Iron, Fe	0.5897 mg
Carbohydrate, by difference	2.6696 g
Phosphorus, P	44.9375 mg
Folate, total	61.2562 g
Tocopherol, gamma	0.0018 mg
Fatty acids, total saturated 4:0	0.0013 g
Fatty acids, total saturated 22:1 undifferentiated	0.0326 g
Alanine	0.0647 g
Cholesterol	1.2688 mg
Valine	0.126 g
Fatty acids, total saturated 18:2 undifferentiated	0.0117 g
Glycine	0.0373 g
Glucose (dextrose)	0.0526 g
Fatty acids, total saturated 14:0	0.0036 g
Zinc, Zn	0.149 mg
Isoleucine	0.0995 g
Fatty acids, total saturated 12:0	0.0011 g
Fatty acids, total polyunsaturated	0.0219 g
Leucine	0.188 g
Vitamin A, IU	3713.95 IU
Folate, DFE	61.2562 g
Tryptophan	0.0248 g
Vitamin C, total ascorbic acid	48.75 mg
Fatty acids, total saturated 6:0	0.0004 g
Lactose	0.2828 g
Tyrosine	0.1017 g
Vitamin B-12	0.0834 g
Fatty acids, total saturated	0.0362 g
Histidine	0.0549 g
Fatty acids, total monounsaturated	0.0661 g
Threonine	0.0843 g
Folate, food	61.2562 g
Vitamin E (alpha-tocopherol)	0.0018 mg
Magnesium, Mg	6.1188 mg
Lysine	0.1573 g
Potassium, K	193.2062 mg
Cystine	0.0111 g
Fluoride, F	5.7275 g

Ingredient	Quantity	Energy	Carbohydrates	Lipin
Spinach	0.25 cup	8.25	1.4625	0.1125
Egg white	1	0	0	0
cherry tomato	2	0	0	0
nonfat cottage cheese	2 tablespoons	13.05	1.2071	0.0526
porridge oat	0.25 cup	0	0	0