Running short on time in the mornings to eat a healthy breakfast? Not any longer. This super quick recipe is prepared, microwaved, and served in one dish and takes less than 5 minutes to cook.
Microwave Omelet in a Mug
Calories130 Per Serving
Protein15g Per Serving
Fiber1g Per Serving
|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|
|Total Carbohydrate||5 g|
|Dietary Fiber||1 g|
2 lean meat, 1 vegetable
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
Lightly spray the inside of a 12-ounce (or larger) microwaveable coffee mug with cooking spray.
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.
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.
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.