
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 |
To ensure food safety, eggs should be cooked until both the yolk and the white are firm. Consuming raw or undercooked eggs may increase your risk of foodborne illness, especially for those with certain medical conditions. For recipes that call for eggs that are raw or undercooked when the dish is served, use either pasteurized shell eggs that have been treated to destroy Salmonella, or use pasteurized egg products.