2 tbsp (30 mL) milk
1/4 cup (50 mL) finely chopped smoked turkey or ham
1/4 cup (50 mL) finely chopped green or red pepper, or cooked vegetables
1/4 cup (50 mL) shredded Cheddar or Colby cheese
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.
Makes 1 serving.
To microwave: Shake ingredients in a microwaveable container; cover loosely. Microwave on Medium-High (70%) 1 to 1½ minutes; stir around outside edge to move cooked eggs towards the center. Return to microwave and cook 15 to 30 seconds longer. (Eggs should still look a little moist.) Cover and let stand 30 seconds.
Tip: Prepare fixings in separate airtight microwaveable containers the night before, with each family member's choice of meat, vegetable and cheese. Cover and refrigerate.
Suggestions for Complete Meal: Serve with whole wheat toast and a glass of grapefruit juice.
Preparation: 5 minutes
Cooking: 5 minutes
Protein: 23.7 g
Carbohydrates: 6.1 g
Fibre: 0.4 g
Fat: 18.5 g
Sodium: 621 mg