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Microwave Omelet in a Mug

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Microwave Omelet in a Mug

Nutrition Facts

Microwave Omelet in a Mug
CaloriesCalories
130 Per Serving
ProteinProtein
15g Per Serving
FiberFiber
1g Per Serving
×
Calories 130
Total Fat 5.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 187 mg
Sodium 343 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 4 g
Protein 15 g

Dietary Exchanges
2 lean meat, 1 vegetable

Ingredients

Servings   1   Serving Size   1 omelet

  • Cooking spray
  • 1 large egg
  • 2 large egg whites
  • 2 tablespoons fat-free milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup packed baby spinach or other greens, coarsely chopped or torn
  • 2 tablespoons chopped tomatoes
  • 1 tablespoon finely chopped red onion
  • 1 tablespoon finely chopped bell pepper
  • 1 tablespoon chopped green onions

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray the inside of a 12-ounce (or larger) microwaveable coffee mug with cooking spray.
  2. Add the egg, egg whites, milk, salt, and pepper to the mug. Using a fork, whisk together. Stir in the spinach, tomatoes, red onion, and bell pepper.
  3. Microwave, covered, on 100% power (high) for 1 minute. Microwave in 30-second intervals (to prevent overcooking) for 2 to 3 minutes, or until the eggs are puffy and set.
  4. Top with the green onions. Serve immediately.

Cooking Tip: Not sure if your mug holds 12 ounces or more? To check, first fill the mug with water about three-fourths full. Pour the water into a large liquid measuring cup. If the water measures at least 1 1/2 cups (12 ounces), then your mug is the right size to use for this recipe.

Keep it Healthy: To make this breakfast easier and faster in the mornings, prepare the vegetables ahead of time and store the exact amounts needed in small resealable plastic bags or freezer-safe containers with lids. Freeze for future use. When ready to use, run the bags or containers under cold water to thaw.

Tip: This is a breakfast dish the kids can easily put together themselves in the morning before school, especially if the vegetables are already prepped.
 

Nutrition Facts

Microwave Omelet in a Mug
CaloriesCalories
130 Per Serving
ProteinProtein
15g Per Serving
FiberFiber
1g Per Serving
×
Calories 130
Total Fat 5.0 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 187 mg
Sodium 343 mg
Total Carbohydrate 5 g
Dietary Fiber 1 g
Sugars 4 g
Protein 15 g

Dietary Exchanges
2 lean meat, 1 vegetable

Ingredients

Servings   1   Serving Size   1 omelet

  • Cooking spray
  • 1 large egg
  • 2 large egg whites
  • 2 tablespoons fat-free milk
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/4 cup packed baby spinach or other greens, coarsely chopped or torn
  • 2 tablespoons chopped tomatoes
  • 1 tablespoon finely chopped red onion
  • 1 tablespoon finely chopped bell pepper
  • 1 tablespoon chopped green onions

Directions

Tip: Click on step to mark as complete.

  1. Lightly spray the inside of a 12-ounce (or larger) microwaveable coffee mug with cooking spray.
  2. Add the egg, egg whites, milk, salt, and pepper to the mug. Using a fork, whisk together. Stir in the spinach, tomatoes, red onion, and bell pepper.
  3. Microwave, covered, on 100% power (high) for 1 minute. Microwave in 30-second intervals (to prevent overcooking) for 2 to 3 minutes, or until the eggs are puffy and set.
  4. Top with the green onions. Serve immediately.

Cooking Tip: Not sure if your mug holds 12 ounces or more? To check, first fill the mug with water about three-fourths full. Pour the water into a large liquid measuring cup. If the water measures at least 1 1/2 cups (12 ounces), then your mug is the right size to use for this recipe.

Keep it Healthy: To make this breakfast easier and faster in the mornings, prepare the vegetables ahead of time and store the exact amounts needed in small resealable plastic bags or freezer-safe containers with lids. Freeze for future use. When ready to use, run the bags or containers under cold water to thaw.

Tip: This is a breakfast dish the kids can easily put together themselves in the morning before school, especially if the vegetables are already prepped.
 

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