Food
Leftovers Breakfast (പഴങ്കഞ്ഞി)
Sunday 25 Oct · Breakfast · 9:00 AM
PLAN FOR 15
The leftovers breakfast for 15: pazham kanji (fermented rice gruel), dosa, kottu porotta, bread, boiled eggs, tea and black coffee.
Portions per person
Pazham kanji
- Planned share:
- 1½ cups (367 g)
- Smart serving:
- 1 cup
Cal
212
Sat fat
2.8 g
Sodium
528 mg
Carbs
40 g
Dosa
- Planned share:
- 4 dosas (187 g)
- Smart serving:
- 2 dosas
Cal
460
Sat fat
9.2 g
Sodium
479 mg
Carbs
76 g
Kottu porotta
- Planned share:
- 1 cup (217 g)
- Smart serving:
- ½ cup
Cal
657
Sat fat
20 g
Sodium
1,221 mg
Carbs
54 g
Bread
- Planned share:
- 2 slices (56 g)
- Smart serving:
- 1–2 slices
Cal
149
Sat fat
0.4 g
Sodium
274 mg
Carbs
27 g
Boiled egg
- Planned share:
- 1 egg (60 g)
- Smart serving:
- 1 egg
Cal
86
Sat fat
1.9 g
Sodium
85 mg
Carbs
0.4 g
South Indian tea / black coffee
- Planned share:
- 1 cup tea, ~2 tsp sugar (180 ml)
- Smart serving:
- Black coffee
Cal
78
Sat fat
1.4 g
Sodium
33 mg
Carbs
12 g
Full planned share
1,642 cal · 36 g sat fat · 2,621 mg sodium · 210 g carbs
Smart-serving plate
888 cal · 18 g sat fat · 1,482 mg sodium · 113 g carbs
| Item | Planned share | Smart serving | Cal | Sat fat g | Sodium mg | Carbs g |
|---|---|---|---|---|---|---|
| Pazham kanji | 1½ cups (367 g) | 1 cup | 212 | 2.8 | 528 | 40 |
| Dosa | 4 dosas (187 g) | 2 dosas | 460 | 9.2 | 479 | 76 |
| Kottu porotta | 1 cup (217 g) | ½ cup | 657 | 20 | 1,221 | 54 |
| Bread | 2 slices (56 g) | 1–2 slices | 149 | 0.4 | 274 | 27 |
| Boiled egg | 1 egg (60 g) | 1 egg | 86 | 1.9 | 85 | 0.4 |
| South Indian tea / black coffee | 1 cup tea, ~2 tsp sugar (180 ml) | Black coffee | 78 | 1.4 | 33 | 12 |
| Full planned share | 1,642 | 36 | 2,621 | 210 | ||
| Smart-serving plate | 888 | 18 | 1,482 | 113 | ||
Nutrition Facts — one full planned share
Nutrition Facts
1 serving per plate
Serving size 1 plate (1067 g)
Amount per serving
Calories1,640
% Daily Value*
Total Fat 63g81%
Saturated Fat 36g180%
Trans Fat 0.5g
Cholesterol 360mg119%
Sodium 2,620mg114%
Total Carbohydrate 210g76%
Dietary Fiber 15g54%
Total Sugars 24g
Includes 12g Added Sugars24%
Protein 58g
Vitamin D 2.7mcg14%
Calcium 385mg30%
Iron 12mg67%
Potassium 1,412mg30%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Calories from: Carbs 51% · Fat 35% · Protein 14%
How to eat this
High cholesterol
- Kottu porotta combines porotta, leftover beef or mutton and egg: ½ cup.
- Pazham kanji is almost fat-free and easy on the stomach.
Diabetes
- Four starches again: kanji, dosa, kottu and bread. Pick one: 1 cup kanji, 2 dosas or 2 slices of bread.
- Add the boiled egg for protein.
High blood pressure
- Kottu porotta carries ~1,220 mg and kanji ~530 mg. Flavour the kanji with buttermilk, shallots and chilli rather than extra salt.
Smart choices for everyone
- There is a drive home ahead, so keep breakfast light and drink plenty of water.
- Black coffee is the better pick today.