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Fresh Veggie Egg Whites Mug
5-minute microwave breakfast recipe! Fresh baby spinach, sweet bell peppers and chopped green onions are veggie delights in this protein-packed mug recipe. 18g protein and just 105 calories. It’s a quick and easy way to power-up for a busy day.
Preparation: 5 minutes  
Cooking: 2 minutes  
Time-To-Table: 8 minutes  
Serves: 1

Ingredients:

  • 1/2 cup AllWhites® egg whites*
  • 1/3 cup chopped baby spinach
  • 1 tablespoon finely chopped sweet bell pepper (red, green, or yellow)
  • 1 tablespoon finely chopped green onion
  • 2 tablespoon Crystal Farms® Reduced-Fat Shredded Mozzarella or Shredded Parmesan Cheese
  • Salt and freshly ground pepper to taste

Instructions:

1. Spray inside of a large microwave-safe mug** with nonstick cooking spray. Stir together eggs, spinach, bell pepper, onion, 1 tablespoon cheese, salt and pepper in mug with a fork.

2. Microwave on HIGH 1 minute. Stir; microwave about 30 seconds longer or until eggs are set. Sprinkle with remaining 1 tablespoon cheese.

Tips & Substitutions:

* Better’n Eggs® may be substituted for AllWhites egg whites.
**Use a mug that holds at least 16 ounces or a 2-cup glass measuring cup.

Tips:
  • Using butter-flavor cooking spray is especially tasty.
  • Depending on the mug used, eggs may rise up over the top of the mug, but won’t overflow. They deflate quickly once mug is removed from microwave.



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Amount Per Serving
18g 105
Protein Calories

Nutritional Information

Serving Size: 1
Calories: 105 % Daily
Value*
Total Fat 2 (g)3%
Sat Fat 1 (g)5%
Trans Fat 0 (g) 
Cholesterol 5 (mg)2%
Sodium 291 (mg)12%
Total
Carbohydrate		 3 (g)1%
Dietary Fiber 1 (g)2%
Sugar 2 (g) 
Protein 18 (g)35%
Calcium 121 (mg)12%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.