Healthy Breakfast

VIDEO: Southwestern Omelet in a Mug Recipe

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By Henry Ford Health System Staff

Getting your day off to a healthy start is that much easier with a good breakfast fueling you through your daily routine. But when you’re pressed for time, it can be all too tempting to grab an unhealthy option like a sugar-laden muffin (let’s face it – it’s often basically a piece of cake in disguise) or skip the whole thing all together. Neither is a great choice.

Studies show that people who eat breakfast are more likely to have a more nutritionally complete diet that is higher in nutrients, vitamins and minerals than those who don’t. Get your day started right by choosing a breakfast high in protein that will keep you full throughout your morning.

This healthy veggie omelet with Southwestern flavor cooks quickly right in a convenient mug in your microwave. You can hardly get faster than that. The method is easy and can be customized to your taste — just choose your favorite veggies and spice level. Eggs provide nutrients your body needs including protein, vitamin D and choline. The veggies provide extra vitamins and fiber.

Southwestern Omelet in a Mug

Yield: 1 serving

Ingredients:
Vegetable oil cooking spray
1 medium egg
2 egg whites
1 Tablespoon diced green bell pepper
1 Tablespoon canned black beans, rinsed
1 Tablespoon Salsa
Pinch of cumin
Black pepper to taste
2 Tablespoons shredded low fat cheddar cheese

Directions:
Spray the inside of a microwave-safe mug with vegetable oil cooking spray. Add egg, egg white, bell pepper, black beans, salsa, cumin and black pepper to mug. Stir with fork and then place in microwave on high for 1 minutes. Stir with fork. And microwave another 30 seconds. Top with cheddar cheese and return to microwave and cook until eggs are completely set, 15 to 30 seconds longer.

NUTRITIONAL INFORMATION PER SERVING: 153 Calories; 5 grams Fat; 2 gram Saturated Fat; 189 mg Cholesterol; 319 mg Sodium; 8 grams Carbohydrate; 1 gram Sugar; 2 gram Fiber; 18 grams Protein

Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Learn how to shop and cook healthy by signing up for a grocery tour store hosted by a Henry Ford registered dietitian nutritionist at Kroger stores across southeast Michigan.

Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.