brocoliasas cheese eggs in a cup recipe
You want a healthy breakfast without ton of time for preparation and dirty pans? This recipe calls your name.
If you want to eat a nutritiousbreakfast but I do not want to deal with the hassle of washing a bunch of pots & pans, thiseggs in a cupRecipe is perfect for you. It's for a portion, making it a great option for these weekday breakfasts when you just want to eat something and take out the door.
This easy and nutrient rich breakfast takes only five minutes to go, and it's even easier if you cut the vegetables in advance. All you need is a cup, a kitchen spray and a microwave oven, and you have a full breakfast at any time. And with only 314 calories and 519 milligrams of sodium per serving, this cup recipe is healthy as many breakfast options in Grab-et-Go.
Besides the health factor, however, the best part of this dish is that there is almost zero cleaning. All vegetables, as well as two eggs, cook in the same cup. And the baking dish is the same as you eat, so it really could not be easier. There are no excuses for saying you do not have time to make a healthy breakfast in the morning. Just whisk the hot cup recipe in the microwave and you will be happy and ready to start your day.
Nutrition:314 calories, 20 g fat (9 g saturated), 519 mg sodium, 3 g of fiber, 4 g sugar, 23 g Protein
Made 1 serving
Ingredients
Non-stick cooking spray
1 cup fresh or frozen chopped broccoli
1 tablespoon chopped red pepper
1 green onion (Pétillon), sliced
2 eggs
2 c. Tablespoon of fat free milk
1/4 cup shredded Cheddar cheese white (1 oz)
Black salt and pepper
How to do it
- Generously coat the inside of a 12-ounce cup with cooking spray. Add broccoli and 1 teaspoon of water and microwave at 100% power (high) for 1 to 2 minutes or until the broccoli is tender. Add red pepper, green onion, eggs and milk. Beat with a fork until eggs are thoroughly mixed.
- Microwave for 45 seconds; stir. Microwave again for 30 seconds or until the eggs are inflated and set. Sprinkle with cheese; Covering some aluminum foil and let rest minutes to melt.
- Season with salt and pepper.
