Nutrition Facts
![Calories](/-/media/AHA/Recipe/Recipe-Info-Icons/icon-calories.png?h=26&w=26&sc_lang=en&hash=BB25E1581A028F2570596BEE0AC1A3F6)
Nutrition Facts
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
-
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
-
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.