Microwave Egg & Ham Muffin

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  • Ingredients
    1 large hard-boiled EGG, sliced
    1 wheat English muffin, split, toasted
    1 thin slice deli ham (1 oz.)
    1 Tbsp. shredded mozzarella OR Italian cheese blend
    sliced tomatoes, optional
    Dijon-mayonnaise spread, optional

    Yields: 1 serving

  • Nutritional Information

    Per serving: 1 recipe

    Calories: 247

    Total fat: 8 g
    Saturated fat: 3 g
    Polyunsaturated fat: 1 g
    Monounsaturated fat: 2 g

    Cholesterol: 201 mg
    Sodium: 680 mg
    Carbohydrates: 26 g
    Fiber: 3 g
    Sugar: 1 g
    Protein: 18 g
    Vitamin A: 80 mcg
    Vitamin D: 1 mcg
    Folate: 60 mcg
    Choline: 172 mg
    Calcium: 181 mg
    Iron: 3 mg
    Potassium: 314 mg

    This recipe is an excellent source of protein and choline, and a good source of folate.

Directions

  1. PLACE ham on muffin bottom. TOP with egg; SEASON with salt and pepper if desired. TOP with cheese. MICROWAVE on high 30 seconds until warm and cheese melts. COVER with muffin top.

  2. SERVE with tomato and spread if desired.

    Easy 12-Minute Method for Hard-Boiled Eggs: Place eggs in a saucepan large enough to hold them in a single layer. Add cold water to cover the eggs by 1 inch. Heat over high heat just to boiling. Remove from the burner. Cover pan. Let eggs stand in hot water for about 12 minutes for large eggs (9 minutes for medium eggs; 15 minutes for extra large eggs). Drain. Shock the eggs in a bowl of ice water to cool them immediately. Hard-boiled eggs are easiest to peel right after cooling.

Insider Info

  • Add Italian cheese and Dijon mustard for a microwave hard-boiled egg breakfast (or lunch) sandwich. Add seasonal veggies for extra crunch.
  • Microwave ovens vary. Cook time may need to be adjusted.
  • Very fresh eggs can be difficult to peel. To ensure easily peeled eggs, buy and refrigerate them a week to 10 days in advance of cooking. This brief “breather” allows the eggs time to take in air, which helps separate the membranes from the shell.
  • Hard-boiled eggs are easiest to peel right after cooling. Cooling causes the egg to contract slightly in the shell.
  • To peel a hard-boiled egg: Gently tap egg on countertop until shell is finely crackled all over. Roll egg between hands to loosen shell. Starting peeling at large end, holding egg under cold running water to help ease the shell off.
  • Hard-boiled egg storage time: In the shell, hard-boiled eggs can be refrigerated safely up to one week. Refrigerate in their original carton to prevent odor absorption. Once peeled, eggs should be eaten that day.