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Start your day with a simple omelet you can microwave in a mug

Getting your day off to a healthy start is easier when you eat a good breakfast that gives you energy to last until lunch. But when you’re pressed for time, you may be tempted to grab a sugar-laden muffin or just skip breakfast. Neither is a good choice.

That's why I like everything about today’s recipe for a flavorful Southwestern omelet you can make in a mug. It helps start your day with lots of protein and nutrients, and it's so easy to make. You just put the ingredients in a mug and pop it in your microwave. No extra dishes, no frying pan.

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Eggs are an affordable source of high-quality protein (about 7 grams per egg), and they’re a powerhouse of disease-fighting nutrients such as the B vitamins, riboflavin, folic acid and vitamin E. Eggs also contain minerals like iron and phosphorus, and the yellow color in eggs contains lutein and zeaxanthin, which are good for our eyes and may reduce the risk of age-related macular degeneration. The yolk contains choline, which is essential for brain development and may help with memory. 

But the yolk also contains about 200 milligrams of cholesterol, so we followed the guidelines of the American Heart Association in today's recipe and used one whole egg and two egg whites. 

If you serve this omelet with a slice of whole-wheat toast, a piece of fruit and a glass of milk or soy milk, you’ll have a complete meal in minutes. And keep in mind that omelets aren’t just for breakfast. I like to have this satisfying meal for brunch, a quick dinner or a feel-good snack. 

Southwestern Omelet in a Mug

Makes: 1  serving / Prep time: 5 minutes / Total time: 8 minutes

Vegetable oil cooking spray

1 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

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 a fork and then place in microwave on high for 1 minute. Stir with a fork, then microwave another 30 seconds. Top with cheddar cheese and return to microwave and cook until eggs are completely set, 15 to 30 seconds longer.

From Henry Ford LiveWell. 

153 calories (31% from fat), 5 grams fat (2 grams sat. fat), 8 grams carbohydrates, 18 grams protein, 319 mg sodium, 189 mg cholesterol, 105 mg calcium, 2 grams fiber. Food exchanges: 2 meat, 1 vegetable. 

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