Ingredients:
- 1 egg
- 1/2 tbsp chopped bell peppers , chopped asparagus tips, chopped broccoli, can be added or 1/2 tbsp chopped ham or 1/2 tbsp crumbled bacon, can be
Directions:
- Spray small glass custard cup with olive oil spray (mine is slightly larger at the top.
- Break one egg into cup and beat with fork until yolk and white are mixed.
- Add water and mix.
- Chop vegetables (meat) into very small pieces and mix with egg in custard cup.
- Add shredded cheese-mix lightly.
- Season to taste.
- Put custard cup on a microwave safe plate and place in microwave oven on high for 1 1/2 minutes or until cooked through.
- Carefully remove and invert custard cup onto plate. Add garnish as desired.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 31.24 Kcal (131 kJ) | ||
| Calories from fat | 20.28 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.25g | 3% | |
|---|---|---|---|
| Cholesterol | 44.84mg | 15% | |
| Sodium | 39.42mg | 2% | |
| Potassium | 22.59mg | 0% | |
| Total Carbs | 0.53g | 0% | |
| Sugars | 0.18g | 1% | |
| Dietary Fiber | 0.05g | 0% | |
| Protein | 2.4g | 5% | |
| Vitamin C | 1.7mg | 3% | |
| Vitamin A | 0.1mg | 4% | |
| Iron | 0.9mg | 5% | |
| Calcium | 33.1mg | 3% | |
| Amount Per 100 g | |||
| Calories | 113.95 Kcal (477 kJ) | ||
| Calories from fat | 73.98 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.22g | 3% | |
|---|---|---|---|
| Cholesterol | 163.58mg | 15% | |
| Sodium | 143.79mg | 2% | |
| Potassium | 82.4mg | 0% | |
| Total Carbs | 1.95g | 0% | |
| Sugars | 0.66g | 1% | |
| Dietary Fiber | 0.18g | 0% | |
| Protein | 8.74g | 5% | |
| Vitamin C | 6.2mg | 3% | |
| Vitamin A | 0.4mg | 4% | |
| Iron | 3.1mg | 5% | |
| Calcium | 120.9mg | 3% | |
* 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.
Try this similar recipes
-
Lavash Vegetarian Pizza
Soft lavash bread, Olive oil and 7 more.. -
Aussie Beef and Peppers with Gnocchi
Olive oil, Flank steak , cut into strips and 8 more.. -
Breakfast Burrito
Eggs, Egg whites, Whole wheat tortillas and 7 more.. -
Meatloaf (The Works)
Egg (beaten ), Ground beef and 12 more.. -
Thai Shrimp and Vegetable Curry
Peanut oil and 13 more.. -
Italian Omelet
Sliced fresh mushrooms, Sliced zucchini and 12 more.. -
Citrus Scallops II
Olive oil, Bay scallops, All-purpose flour, White wine and 7 more.. -
Soup of Two Mushrooms and Barley
Olive oil, Onion, chopped, Stalk celery, chopped and 10 more..
Also Try
Get Your Recipe of Health!
Follow RecipeOfHealth on Facebook!
