Egg Nutrition Center Blog

Fun Fact Friday: Fire Up the Microwave for Hectic Mornings

Can you believe it’s already the middle of August?  It’s been a busy summer here at ENC! For many moms and dads, the “busy-ness” is just beginning. August is back-to-school month, which brings a new slew of activities.  Some families are already well into hectic school schedules, while others are just starting their back-to-school shopping. Eggs are a great item to add to the shopping list to ensure breakfast does not fall to the wayside when things are a little “scrambled.”

As health professionals, we all know the value of breakfast. Research indicates a protein-rich breakfast promotes satiety, weight control and improved cognitive function. Eggs, which have 6g of protein, are a quick and affordable option that provide children and adults the nutrition needed for everyday functioning and long-term health.  At an average of just 15 cents each, eggs are the most affordable source of high-quality protein and deliver a big nutrient bang for the buck, including nutrients like vitamin D, choline, riboflavin and phosphorous.

What health professionals and families alike may be shocked to learn, though, is that a nutritious egg breakfast can be faster than making a cup of coffee. In fact, IncredibleEgg.org has a variety of fast breakfast recipes, including some great microwave options.

The recipe below clocks in at three minutes and is perfect for on-the go-parents looking to save time in the mornings:

 Coffee cup scramble

MICROWAVE COFFEE CUP SCRAMBLE

Prep Time: 1 minute
Cook Time: 75 to 90 seconds
Makes: 1 serving

Ingredients:

  • 2 EGGS
  • 2 Tbsp. milk
  • 2 Tbsp. shredded Cheddar cheese
  • Salt and pepper

Directions:

  1. COAT 12-oz. microwave-safe coffee mug with cooking spray. ADD eggs and milk; beat until blended.
  2. MICROWAVE on HIGH 45 seconds; stir. MICROWAVE until eggs are almost set, 30 to 45 seconds longer.
  3. TOP with cheese; season with salt and pepper.

 Nutrition Information:

calories: 215, total fat: 15g, saturated fat: 6g, polyunsaturated fat: 2g, monounsaturated fat: 5g, cholesterol: 389mg, sodium: 244mg, carbohydrates: 2g, dietary fiber: 0g, protein: 17g, vitamin A: 739.5IU, vitamin D: 100.3IU, folate: 51.1mcg, calcium: 194.4mg, iron: 1.9mg, choline: 258.4mg 

Author: Anna Shlachter MS, RDN, LDN