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Cheese and Broccoli Egg Whites Mug
5-minute microwave breakfast recipe! Say good morning with protein-packed scrambled egg whites, Cheddar cheese, broccoli florets and chopped ham microwaved in a mug. 22g protein and just 146 calories. It’s a quick and easy way to power-up for the day!
Preparation: 5 minutes  
Cooking: 2 minutes  
Time-To-Table: 8 minutes  
Serves: 1

Ingredients:

  • 1/3 cup frozen baby broccoli florets
  • 1/2 cup All Whites® egg whites*
  • 2 tablespoon finely chopped smoked deli ham
  • 2 tablespoon Crystal Farms® Reduced-Fat Shredded Cheddar or Colby Cheese
  • salt and pepper to taste

Instructions:

1. Spray inside of a large microwave-safe mug** with nonstick cooking spray. Place broccoli in mug; microwave on HIGH 30 seconds. Snip broccoli into smaller pieces (right in the mug) with kitchen shears. Stir in eggs, 1 tablespoon cheese, ham, salt, and pepper with a fork.

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

Tips & Substitutions:

*Or swap AllWhites egg whites for Better'n Eggs
**Use a mug that holds at least 16 ounces or a 2-cup glass measuring cup.

Tips:
  • Substitute turkey ham or smoked deli turkey for the smoked ham. Use whatever meat you have on hand—just chop it up and stir into the egg whites.
  • 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
22g 146
Protein Calories

Nutritional Information

Serving Size: 1 serving
Calories: 146 % Daily
Value*
Total Fat 4 (g)6%
Sat Fat 2 (g)8%
Trans Fat 0 (g) 
Cholesterol 16 (mg)5%
Sodium 533 (mg)22%
Total
Carbohydrate		 4 (g)1%
Dietary Fiber 1 (g)5%
Sugar 2 (g) 
Protein 22 (g)45%
Calcium 124 (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.

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