Egg in Ham Cup


Vegetable Spray
1 slice deli ham
1 green onion, finely chopped
2 tbsp (30 mL) shredded Cheddar cheese, divided
2 eggs
2 tbsp (30 mL) low fat plain yogurt or sour cream
Freshly ground pepper, to taste
2 tsp (10 mL) finely chopped fresh parsley


Spray a 10 oz (300 mL) microwaveable ramekin or custard cup with vegetable spray. Place ham slice in ramekin. Sprinkle with onion and 1 tbsp (15 mL) shredded cheese. In a small bowl, beat together eggs, yogurt and pepper until blended; pour into ramekin. Sprinkle with parsley and remaining cheese. Cover loosely with plastic wrap, turning it back slightly to vent. Microwave on MEDIUM-HIGH (70%) for 2-1/2 to 3 minutes or until cooked as desired. Remove from microwave but do not remove plastic wrap; let stand for 1 minute. Remove plastic wrap and serve.

Makes 1 serving.

Tip: You can use a microwaveable mug or cup instead of a ramekin or custard cup.

Suggestion for Complete Meal: Serve with orange wedges, toast and a glass of milk.

Preparation: 5 minutes
Cooking: 2-1/2 minutes

Nutrients per serving:

Calories: 290
Protein: 23.0 g
Carbohydrates: 6.0 g
Fat: 19.0 g
Sodium: 710 mg