Shake and Scramble

1 Serving

prep. time 5 min.

cook time 5 min.

Print Version

Nutrients per Serving

Calories

290

Fat

18 g

Saturated Fat

9 g

Trans Fat

0 g

Sodium

620 mg

Carbohydrate

6 g

Sugars

1 g

Protein

24 g

Ingredients

eggs

cooking spray

2 tbsp

30 mL

milk

1/4 cup

50 mL

green pepper or red pepper or vegetables, finely chopped

1/4 cup

50 mL

smoked turkey or smoked ham, finely chopped

1/4 cup

50 mL

Colby cheese or Cheddar cheese, shredded

Method

Combine ingredients in a container with a tight fitting lid; cover and shake together until well mixed. Lightly spray a skillet with cooking spray. Add egg mixture. Scramble over medium heat. Microwave Method: Shake ingredients in a microwaveable container; cover loosely. Microwave on MEDIUM-HIGH (70%) 1 to 1-1/2 minutes; stir around outside edge to move cooked eggs towards the centre. Return to microwave and cook 15 to 30 seconds longer. (Eggs should still look a little moist.) Cover and let stand 30 seconds.

Notes

Prepare fixings in separate airtight microwaveable containers the night before. Each family member can have their choice of meat, vegetable and cheese. Cover and refrigerate. Suggestion for Complete Meal Serve with whole wheat toast and a glass of grapefruit juice.

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