2 eggs
2 Tablespoons low-fat or nonfat milk
1 dash salt
1 dash black pepper
¼ cup finely chopped vegetables (any type)
2 Tablespoons reduced-fat grated cheese (any type)
Veggie Omelet in a Mug
Servings: 1
Ingredients:
Directions:
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- Lightly grease the inside of a 12-ounce microwave-safe mug.
- Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well. Mix in the vegetables and cheese.
- Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.
Notes & Tips:
Recipe courtesy of FoodHero.org
Recipe Category
30 minutes or less
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.
Veggie Omelet in a Mug
Servings: 1
Ingredients:
2 eggs
2 Tablespoons low-fat or nonfat milk
1 dash salt
1 dash black pepper
¼ cup finely chopped vegetables (any type)
2 Tablespoons reduced-fat grated cheese (any type)
Directions:
- Wash hands with soap and water.
- Rinse or scrub fresh vegetables under running water before preparing.
- Lightly grease the inside of a 12-ounce microwave-safe mug.
- Use a fork to combine the eggs, milk, salt and pepper in the mug and stir well. Mix in the vegetables and cheese.
- Microwave on HIGH for 45 seconds. Stir. Return to the microwave and cook on HIGH until the mixture has puffed and set, 60 to 90 seconds. The omelet may look wet on the top but it will dry as it cools.
Notes & Tips:
Recipe courtesy of FoodHero.org
Nutrition Facts
1 serving per container
Serving size 1 omelet
| Amount Per Serving | ||
|---|---|---|
| Calories | 190 | |
| % Daily Value* | ||
| Total Fat 11g | 14% | |
| Saturated Fat 4g | 20% | |
| Trans Fat 0g | ||
| Cholesterol 375mg | 125% | |
| Sodium 430mg | 19% | |
| Total Carbohydrate 3g | 1% | |
| Dietary Fiber 0g | 0% | |
| Total Sugars 2g | ||
| Includes 0g Added Sugars | 0% | |
| Protein 17g | ||
| Vitamin D 2mcg | 10% | |
| Calcium 154mg | 10% | |
| Iron 2mg | 10% | |
| Potassium 275mg | 6% | |
The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
This institution is an equal opportunity provider.
This material was funded by USDA's Supplemental Nutrition Assistance Program - SNAP in cooperation with Maryland’s Department of Human Services and University of Maryland Extension. University programs, activities, and facilities are available to all without regard to race, color, sex, gender identity or expression, sexual orientation, marital status, age, national origin, political affiliation, physical or mental disability, religion, protected veteran status, genetic information, personal appearance, or any other legally protected class.