Microwave Veggie Nut Coffee Cup Scramble

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  • Ingredients
    1 EGG
    1 Tbsp. water
    1/4 cup chopped broccoli
    1/4 cup chopped mushrooms
    Shredded mozzarella or fontina cheese
    Chopped, toasted walnuts

    Yields: 1 Serving

  • Nutritional Information

    Per Serving

    Excellent Source: Protein and Choline

    Good Source: Vitamin A, Vitamin D, Folate and Calcium

    Calories: 155

    Total Fat: 11 g
    Saturated fat: 3 g
    Polyunsaturated fat: 5 g
    Monounsaturated fat: 3 g

    Cholesterol: 190 mg
    Sodium: 128 mg
    Carbohydrates: 4 g
    Dietary Fiber: 2 g
    Protein: 11 g
    Vitamin A: 717.5 IU
    Vitamin D: 43.3 IU
    Folate: 60.5 mcg
    Calcium: 109.6 mg
    Iron: 1.5 mg
    Choline: 138.3 mg

    Vitamin C: 22.5 mg
    Vitamin E: 0 IU
    Trans Fat: 0 g
    Sugars: 1 g
    Potassium: 246.3 mg
    Magnesium: 28.1 mg
    Selenium: 20 mcg
    Phosphorus: 196 mg
    Vitamin B12: 0.6 mcg
    Vitamin K: 32.1 mcg
    Vitamin B6: 0.2 mg
    Copper: 0.2 mg
    Vitamin B1 – Thiamin: 0.1 mg
    Manganese: 0.4 mg
    Zinc: 1.4 mg
    Vitamin B2 – Riboflavin: 0.4 mg
    Vitamin B3 – Niacin: 3.5 mg
    Omega 3: 0.8 g
    Omega 6: 3.7 g

Directions

  1. COAT 12-oz. microwave-safe coffee mug with cooking spray.  ADD egg, water, broccoli and mushrooms; beat until blended.  MICROWAVE on HIGH 30 seconds; stir.  MICROWAVE until egg is almost set, 30 to 45 seconds longer.

  2. SEASON with salt and pepper, if desired.  TOP with cheese and walnuts.

Insider Info

Just mix and microwave! This one cup breakfast scramble combines veggies, eggs and nuts for a quick and delicious breakfast.

Microwave ovens vary.  Cooking times may need to be adjusted.