
Microwave Veggie Nut Coffee Cup Scramble

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.
SEASON with salt and pepper if desired. TOP with cheese and walnuts. SERVE immediately.
large EGG |
1
|
chopped broccoli |
1/4 cup
|
chopped mushrooms |
1/4 cup
|
shredded mozzarella OR fontina cheese |
1 Tbsp.
|
chopped toasted walnuts |
1 Tbsp.
|
Substitute spinach for broccoli and use cheddar cheese and cooked, chopped bacon for a savory taste.
Microwave ovens vary. Cooking times may need to be adjusted.
This recipe is an excellent source of protein and choline, and a good source of vitamin A and folate.
Calories | 154 |
Total fat | 11 g |
Saturated fat | 3 g |
Polyunsaturated fat | 4 g |
Monounsaturated fat | 2 g |
Cholesterol | 190 mg |
Sodium | 118 mg |
Carbohydrates | 4 g |
Fiber | 2 g |
Sugar | 1 g |
Protein | 10 g |
Vitamin A | 87 mcg |
Vitamin D | 1 mcg |
Folate | 51 mcg |
Choline | 158 mg |
Calcium | 96 mg |
Iron | 1 mg |
Potassium | 249 mg |