Omelette in a Mug 杯子里煎蛋卷

(Contributed by Ms Amanda Goh, Nutritionist Intern at SHF)

Serves 份量: 4 人份
Ingredients 材料:

  • Spinach, 80g (chopped) 菠菜, 80 克(切碎)
  • Tomatoes, 220g (diced) 番茄, 220 克(切丁)
  • Eggs, 4 whole 鸡蛋, 4 粒
  • Low fat milk, 12 tbsp 低脂牛奶, 12 汤匙
  • Cheddar cheese, 40g 切达奶酪, 40 克
  • Egg whites, 4 whole 蛋白, 4 整份

Method 做法:

  1. Beat the eggs and egg whites together in a microwave-safe mug, until smooth.
  2. Mix in the milk, tomatoes, cheese and spinach.
  3. Leave the mug uncovered, place it in a microwave oven and cook on high heat for 1 minute.
  4. Remove the mug and stir, then cook for another 2 minutes or until the mixture is completely set (Caution: hot!).
    取出杯子并搅拌混合物,再放入微波炉烹饪2分钟,或微波至混合物完全凝固(小心烫手!) 。

TIP! 提示!
Add in some mushrooms, herbs or spices for more flavour and texture!

Approximate Nutritional Analysis (Per serving) 每份量营养含量:
Energy 能量: 187.7 kcal 千卡
Fat 脂肪 (Saturated fat 饱和脂肪): 10g 克 (4.4g 克)
Protein 蛋白质: 16.6g 克
Carbohydrates 碳水化合物: 8.1g 克
Sodium 钠: 214.6mg 毫克
Fibre 纤维: 0.5g 克
Cholesterol 胆固醇: 192mg 毫克