Getting your break day to a wholesome begin is simpler whenever you eat an excellent breakfast that provides you power to final till lunch. However whenever you’re pressed for time, chances are you’ll be tempted to seize a sugar-laden muffin or simply skip breakfast. Neither is an efficient alternative.
That is why I like all the pieces about at the moment’s recipe for a flavorful Southwestern omelet you may make in a mug. It helps begin your day with a lot of protein and vitamins, and it is really easy to make. You simply put the elements in a mug and pop it in your microwave. No additional dishes, no frying pan.
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Eggs are an inexpensive supply of high-quality protein (about 7 grams per egg), and so they’re a powerhouse of disease-fighting vitamins such because the B nutritional vitamins, riboflavin, folic acid and vitamin E. Eggs additionally include minerals like iron and phosphorus, and the yellow colour in eggs incorporates lutein and zeaxanthin, that are good for our eyes and will scale back the chance of age-related macular degeneration. The yolk incorporates choline, which is crucial for mind growth and will assist with reminiscence.
However the yolk additionally incorporates about 200 milligrams of ldl cholesterol, so we adopted the rules of the American Coronary heart Affiliation in at the moment’s recipe and used one entire egg and two egg whites.
When you serve this omelet with a slice of whole-wheat toast, a chunk of fruit and a glass of milk or soy milk, you’ll have an entire meal in minutes. And take into account that omelets aren’t only for breakfast. I prefer to have this satisfying meal for brunch, a fast dinner or a feel-good snack.
Southwestern Omelet in a Mug
Makes: 1 serving / Prep time: 5 minutes / Complete time: 8 minutes
Vegetable oil cooking spray
1 egg
2 egg whites
1 tablespoon diced inexperienced bell pepper
1 tablespoon canned black beans, rinsed
1 tablespoon salsa
Pinch of cumin
Black pepper to style
2 tablespoons shredded low-fat cheddar cheese
Spray the within of a microwave-safe mug with vegetable oil cooking spray. Add egg, egg white, bell pepper, black beans, salsa, cumin and black pepper to mug. Stir with a fork after which place in microwave on excessive for 1 minute. Stir with a fork, then microwave one other 30 seconds. High with cheddar cheese and return to microwave and prepare dinner till eggs are utterly set, 15 to 30 seconds longer.
From Henry Ford LiveWell.
153 energy (31% from fats), 5 grams fats (2 grams sat. fats), 8 grams carbohydrates, 18 grams protein, 319 mg sodium, 189 mg ldl cholesterol, 105 mg calcium, 2 grams fiber. Meals exchanges: 2 meat, 1 vegetable.
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