11 Ingredients
  • 2 tablespoon(s) whole-wheat flour
  • 1 cup(s) skim milk
  • 3/4 cup(s) low-fat sharp cheddar cheese
  • 1/4 teaspoon(s) sea salt
  • 1/2 teaspoon(s) fresh ground black pepper divided
  • 2 teaspoon(s) extra-virgin olive oil
  • 6 cup(s) fresh baby spinach
  • 3 cup(s) portobello mushroom chopped
  • olive oil cooking spray
  • 10 egg whites
  • 4 whole-grain English muffins split and toasted
Nutrition
213
11% daily value
6 servings
                                       
                                            vegetarian
     

Fat

11% 7

Saturated

16% 3

Trans

- 0

Monounsaturated

- 2

Polyunsaturated

- 1

Carbs

8% 24

Carbs (net)

- 21

Fiber

11% 3

Sugars

- 4

Sugars, added

- 0

Protein

29% 14

Cholesterol

5% 15

Sodium

17% 410

Calcium

26% 263

Magnesium

9% 39

Potassium

9% 446

Iron

9% 2

Zinc

13% 1

Phosphorus

31% 216

Vitamin A

16% 141

Vitamin C

4% 3

Thiamin (B1)

19% 0

Riboflavin (B2)

39% 1

Niacin (B3)

22% 3

Vitamin B6

12% 0

Folate equivalent (total)

18% 71

Folate (food)

- 55

Folic acid

- 10

Vitamin B12

14% 0

Vitamin D

180% 27

Vitamin E

5% 1

Vitamin K

42% 50

Sugar alcohols

- 0

Water

- 147
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