This is my go-to breakfast dish. I grew up eating torta (or frittata) and with this recipe, it cuts down the calories and the prep and cook time! You can also go all veggies and lower the sodium by removing the ham (and cheese too).
Nutrition Info: Calories: 162; total fat: 4.1g; sat fat: 2.3; cholesterol: 25mg; Sodium: 642.8mg; Potassium: 271.0mg; total carbs: 10.4g; dietary fiber: 1.9g; sugar: 4.6g; protein: 24.3g; vit a: 96.6%; vit c: 34.7%; calcium: 17.5%; iron: 32.8%
Ingredients:
Crisco oil spray
1 tbs red onion chopped
1-2 grape tomatoes, chopped
2 tbs shredded carrots
1-2 large mushrooms, chopped
1 cup spring mix greens
1/2 cup liquid eggs (you can use whites only liquid eggs for lesser calorie and cholesterol count but I prefer mine the yellow kind! lol)
black pepper
grated nutmeg
2 slices Hormel Natural Choices cooked deli ham
2 tbs shredded cheddar cheese (low moisture, 2% milk)
1-2 tsp dried parsley
Directions:
1. spray the bottom and sides of a large mug with the cooking spray
2. add in the onions, tomatoes, carrots, mushrooms, and spring greens
3. microwave for 1 to 1-1/2 minutes on high
4. remove extra moisture by patting down with a paper towel
5. take the liquid eggs, add a dash of black pepper and nutmeg, and beat lightly
6. add beaten liquid egg to the veggies
7. microwave for 1 minute
8. add the ham, cheese, and dried parsley and mix
9. microwave for 1 to 1-1/2 minutes or until you reach your desired consistency of eggs (i like mine well cooked so i extend cooking to about 2 minutes).
10. let stand for 1 min.
11. Transfer to a plate and enjoy! I always pair mine with a slice of whole wheat orange cardamom bread or whole wheat bagel thins!
Nutrition Info: Calories: 162; total fat: 4.1g; sat fat: 2.3; cholesterol: 25mg; Sodium: 642.8mg; Potassium: 271.0mg; total carbs: 10.4g; dietary fiber: 1.9g; sugar: 4.6g; protein: 24.3g; vit a: 96.6%; vit c: 34.7%; calcium: 17.5%; iron: 32.8%
Ingredients:
Crisco oil spray
1 tbs red onion chopped
1-2 grape tomatoes, chopped
2 tbs shredded carrots
1-2 large mushrooms, chopped
1 cup spring mix greens
1/2 cup liquid eggs (you can use whites only liquid eggs for lesser calorie and cholesterol count but I prefer mine the yellow kind! lol)
black pepper
grated nutmeg
2 slices Hormel Natural Choices cooked deli ham
2 tbs shredded cheddar cheese (low moisture, 2% milk)
1-2 tsp dried parsley
Directions:
1. spray the bottom and sides of a large mug with the cooking spray
2. add in the onions, tomatoes, carrots, mushrooms, and spring greens
3. microwave for 1 to 1-1/2 minutes on high
4. remove extra moisture by patting down with a paper towel
5. take the liquid eggs, add a dash of black pepper and nutmeg, and beat lightly
6. add beaten liquid egg to the veggies
7. microwave for 1 minute
8. add the ham, cheese, and dried parsley and mix
9. microwave for 1 to 1-1/2 minutes or until you reach your desired consistency of eggs (i like mine well cooked so i extend cooking to about 2 minutes).
10. let stand for 1 min.
11. Transfer to a plate and enjoy! I always pair mine with a slice of whole wheat orange cardamom bread or whole wheat bagel thins!
