2 tbsp (30 mL) milk
pinch of dried basil or Italian seasoning
salt and pepper, to taste
2 tbsp (30 mL) shredded Cheddar cheese
1/2 tsp (2 mL) chopped parlsey (optional)
In a microwaveable mug, beat together eggs, milk and seasonings. Cover loosely with plastic wrap, turning it back slightly to vent. Microwave on Medium-High (70%) 1 to 1½ minutes. Remove plastic and stir. Sprinkle with cheese and parsley; cover and let stand 1 minute.
Makes 1 serving.
Variations: After beating eggs, add any of the following: chopped green onion or chopped green, red, or yellow peppers, or chopped cooked vegetables or meats. Substitute shredded Mozzarella, Monterey Jack, Colby or Swiss cheese for cheddar cheese.
Tip: For a breakfast on the go, cut a whole wheat pita bread in half and spoon egg mixture in both pockets.
Suggestions for Complete Meal: Add ½ cup (125 m) chopped cooked vegetables to basic recipe and serve with whole wheat toast and a glass of milk.
Preparation: 5 minutes
Cooking: 3 minutes
Protein: 16.6 g
Carbohydrates: 4.2 g
Sugar: 1.4 g
Fibre: 0.2 g
Fat: 11.1 g
Sodium: 234 mg