Ingredients:
- 1 oz chopped 97 to 98-percent fat-free ham (about 2 slices)
- orange slices, for serving, optional
Directions:
- Spray a large microwave-safe mug with nonstick spray. Add green pepper and onion and microwave until softened, 1 to 2 minutes.
- Blot any excess liquid from the vegetables. Add egg substitute and microwave for 1 minute.
- Add ham and cheese and lightly stir. Microwave until scramble is just set, an additional 45 to 60 seconds.
- Let cool slightly. Garnish with orange slices and serve with an English muffin, if using. Eat up!
- PER SERVING (entire recipe): 122 calories, 0.75g fat, 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 123.7 Kcal (518 kJ) | ||
| Calories from fat | 5.75 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.64g | 1% | |
|---|---|---|---|
| Cholesterol | 3.18mg | 1% | |
| Sodium | 689.6mg | 29% | |
| Potassium | 420.07mg | 9% | |
| Total Carbs | 10.37g | 3% | |
| Sugars | 7.91g | 32% | |
| Dietary Fiber | 1.04g | 4% | |
| Protein | 19.1g | 38% | |
| Vitamin C | 49.9mg | 83% | |
| Vitamin A | 1.2mg | 39% | |
| Iron | 22.5mg | 125% | |
| Calcium | 293.7mg | 29% | |
| Amount Per 100 g | |||
| Calories | 54.01 Kcal (226 kJ) | ||
| Calories from fat | 2.51 Kcal | ||
| % Daily Value* | |||
| Total Fat | 0.28g | 1% | |
|---|---|---|---|
| Cholesterol | 1.39mg | 1% | |
| Sodium | 301.08mg | 29% | |
| Potassium | 183.4mg | 9% | |
| Total Carbs | 4.53g | 3% | |
| Sugars | 3.46g | 32% | |
| Dietary Fiber | 0.45g | 4% | |
| Protein | 8.34g | 38% | |
| Vitamin C | 21.8mg | 83% | |
| Vitamin A | 0.5mg | 39% | |
| Iron | 9.8mg | 125% | |
| Calcium | 128.2mg | 29% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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