Hungry Girl recipes:
Chicken Fajita Scramble Mug
PER SERVING (entire recipe): 163 calories, 0.75g fat, 583mg sodium, 12g carbs, 1.25g fiber, 5.5g sugars, 26g protein -- POINTS® value 3*
Ingredients:
1/4 cup chopped red bell pepper
1/4 cup chopped onion
1 oz. cooked skinless lean chicken breast, chopped
1 tsp. dry fajita or taco seasoning mix(check for sugar)
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. fat-free sour cream
Directions:
Spray a large microwave-safe mug with nonstick spray. Add veggies, chicken, and fajita seasoning. Stir well to evenly distribute seasoning. Microwave for 1 - 2 minutes, until veggies have softened.
Add egg substitute and microwave for 1 minute.
Add cheese and gently stir. Microwave for an additional 45 - 60 seconds, until scramble is just set.
Allow to cool slightly. Top with sour cream and enjoy!
MAKES 1 SERVING
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Denver Omelette in a Mug
PER SERVING (entire recipe): 122 calories, 0.75g fat, 702mg sodium, 6g carbs, 0.5g fiber, 2.5g sugars, 21.5g protein -- POINTS® value 2*
Ingredients:
1/4 cup chopped green bell pepper
2 tbsp. chopped onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 oz. (about 2 slices) 97 - 98% fat-free ham, chopped
2 tbsp. shredded fat-free cheddar cheese
Directions:
Spray a large microwave-safe mug with nonstick spray. Add veggies and microwave for 1 - 2 minutes, until softened.
Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.
Add ham and cheese and lightly stir. Microwave for an additional 45 - 60 seconds, until scramble is just set.
Let cool slightly, and then eat up!
MAKES 1 SERVING
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Veggie Eggs-plosion Mug
PER SERVING (entire recipe): 130 calories, 2.25g fat, 495mg sodium, 10g carbs, 2g fiber, 5.5g sugars, 17g protein -- POINTS® value 2*
Ingredients:
1/2 cup sliced mushrooms
1/4 cup thinly sliced onion
1/4 cup chopped asparagus
1/4 cup diced tomato
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
Optional seasonings: black pepper, garlic powder
Directions:
Spray a large microwave-safe mug with nonstick spray. Add all veggies and microwave for 1 - 2 minutes.
Thoroughly blot excess moisture from the veggies. Add egg substitute and microwave for 1 minute.
Add the cheese wedge, breaking it into pieces. Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.
Allow to cool slightly. If you like, season to taste with black pepper and garlic powder. Enjoy!
MAKES 1 SERVING
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The Easiest Egg Breakfast Ever...
The Egg Mug Classic
PER SERVING (entire mug): 95 calories, 2g fat, 490mg sodium, 3g carbs, 0g fiber, 2g sugars, 14.5g protein -- POINTS® value 2*
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
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Egg Mug Florentine
PER SERVING (entire mug): 107 calories, 2g fat, 575mg sodium, 5g carbs, 0.5g fiber, 2.5g sugars, 15g protein -- POINTS® value 2*
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1/2 cup chopped fresh spinach
1 tsp. Dijonnaise
1 tsp. plain fat-free yogurt
Squirt of lemon juice
Directions:
To make your sauce, stir to combine Dijonnaise, yogurt, and lemon juice in a small dish. Set aside.
Spray a large microwave-safe mug lightly with nonstick spray. Add just the spinach and microwave for 30 seconds. Blot excess liquid from spinach. Add egg substitute and cheese and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with sauce, and enjoy!
MAKES 1 SERVING
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Egg Mug Burger-rama
PER SERVING (entire mug): 175 calories, 0.5g fat, 995mg sodium, 14g carbs, 4g fiber, 6g sugars, 30g protein -- POINTS® value 3*
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One slice fat-free American cheese, chopped
One Boca Original Meatless Burger (Vegan)
1 tbsp. ketchup
Directions:
Microwave Boca patty for 1 minute, and then chop into pieces. Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, chopped Boca patty, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with ketchup, and enjoy!
MAKES 1 SERVING
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Egg Mug Lorraine
PER SERVING (entire mug): 128 calories, 4g fat, 730mg sodium, 3.5g carbs, 0g fiber, 2g sugars, 17.5g protein -- POINTS® value 3*
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
One wedge The Laughing Cow Light Original Swiss cheese, cut into pieces
1 tbsp. precooked crumbled bacon
1 tsp. dried minced onion
1/2 tsp. Dijonnaise
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add all ingredients and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir and enjoy!
MAKES 1 SERVING
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Egg Mug Mexicali
PER SERVING (entire mug): 116 calories, 0.5g fat, 579mg sodium, 5.5g carbs, 1.5g fiber, 1.5g sugars, 21.5g protein -- POINTS® value 2*
Ingredients:
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1/4 cup frozen ground-beef-style soy crumbles (like the ones by Boca and Morningstar Farms)
2 tbsp. shredded fat-free cheddar cheese
1 tbsp. salsa
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute, soy crumbles, and cheese, and stir. Microwave for about a minute. Stir gently, and then microwave for another 30 - 45 seconds, until scramble is just set. Stir, top with salsa, and enjoy!
MAKES 1 SERVING
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Pizza! Pizza! Egg Mug
PER SERVING (entire recipe): 134 calories, 3.75g fat, 796mg sodium, 5g carbs, 0.5g fiber, 3g sugars, 18g protein -- POINTS® value 3*
Ingredients:
2 tbsp. canned crushed tomatoes
1/8 tsp. Italian seasoning
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
1 wedge The Laughing Cow Light Original Swiss cheese
6 slices turkey pepperoni (like the kind by Hormel), chopped
1/2 tsp. reduced-fat Parmesan-style grated topping
Directions:
Season crushed tomatoes with Italian seasoning and set aside.
Spray a large microwave-safe mug lightly with nonstick spray. Add egg substitute and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.
Stir gently, and then microwave for another 30 seconds.
Mix in seasoned tomatoes and pepperoni. Microwave for another 30 seconds, until scramble is just set.
Stir lightly, and then sprinkle with grated topping. Allow to cool a bit, and then ENJOY!
MAKES 1 SERVING
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California Love Mug
PER SERVING (entire recipe): 140 calories, 5g fat, 506mg sodium, 7g carbs, 2g fiber, 3g sugars, 16.5g protein -- POINTS® value 3*
Ingredients:
1/2 cup chopped fresh spinach
1/2 cup sliced mushrooms
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
1 wedge The Laughing Cow Light Original Swiss cheese
2 tbsp. diced avocado
Directions:
Spray a large microwave-safe mug lightly with nonstick spray. Add spinach and mushrooms, and microwave for 1 - 2 minutes, until softened.
Blot any excess moisture from the veggies. Add egg substitute, tomatoes, and cheese wedge, breaking the cheese wedge into pieces as you add it. Microwave for 1 minute.
Stir gently, and then microwave for an additional 45 - 60 seconds, until scramble is just set.
Lightly stir, and allow to cool slightly. Top with avocado and eat up!
MAKES 1 SERVING
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It's All Greek to Me Egg Mug
PER SERVING (entire recipe): 117 calories, 2g fat, 459mg sodium, 8g carbs, 1g fiber, 3g sugars, 16g protein -- POINTS® value 2*
Ingredients:
1/2 cup chopped fresh spinach
1/4 cup chopped red onion
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. diced tomatoes
2 tbsp. crumbled reduced-fat feta cheese
1/2 tbsp. chopped fresh basil
Directions:
Spray a large microwave-safe mug with nonstick spray. Add spinach and onion, and microwave for 1 - 2 minutes, until softened.
Blot any excess liquid from veggies. Add egg substitute and microwave for 1 minute.
Stir gently. Add all other ingredients and lightly stir. Return to microwave for 45 - 60 seconds, until scramble is just set.
Gently stir, and then allow to cool slightly. Dig in!
MAKES 1 SERVING
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Egg Mug Awareness: A Must-Read Guide
Some tips and tricks for your egg mug fix...
1. Don't worry if the contents of your mug expand and rise to crazy-high heights while in the microwave. This is okay and expected. They'll calm down after you're done nuking them.
2. Our egg mug recipes are 100000% guilt-free. Sometimes we eat two at a time. Sometimes we pair one with a lovely Fuji. Just sayin'...
3. On the go? Wrap your microwave-made scramble in a high-fiber tortilla or stuff it inside a Sandwich Thin. Mmmmm!!! (P2)
I like living. I have sometimes been wildly, despairingly, acutely miserable, racked with sorrow, but through it all I still know quite certainly that just to be alive is a grand thing. Agatha Christie
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Kierae
Co-leads:South Beach Diet/Smart Carbing/GLBTQ Spark Network
www.myfitnesspal.com/food/diary/Kier
ae www.facebook.com/Robinlove60