Chinese-style Breakfast-in-a-Mug

June 6, 2016

by Brenda Wong, Dietetic Intern

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Often relegated for leftovers and popcorn, I'd like to take a minute to better appreciate what a marvel the microwave oven is. In a world where people desire a quick and easy way to heat up their goods, the microwave does not disappoint. With it's quick cooking, it often cooks without destroying as many of the heat-sensitive nutrients as cooking techniques that require more time. But it's mostly its versatility and abundance in offices, cafeterias, and dorms, that proves its worth. Still not convinced? Start your day out-of-the-box and throw together a fun microwavable breakfast-in-a-mug!

I decided to go Asian with Chinese-Style Breakfast-in-a-Mug, but feel free to use the basic formula--1 slice whole wheat bread + 1 egg + 1/2 cup of vegetables of your choice--to customize this recipe, discovering limitless possibilities and yielding delicious results. Nutrition tip: if using an ingredient high in sodium (in my case, soy sauce), skip salting the egg!

Chinese-Style Breakfast-in-a-Mug

Makes 1 serving

Ingredients:
1 slice whole wheat bread
1 egg
1/2 cup bok choy, chopped
1 tbsp scallion, chopped
1/2 tsp soy sauce
1/4 tsp sesame oil
1/16 tsp chili oil
1/4 tsp honey
1/16 tsp Chinese five spice

Directions:
1. Rinse bok choy thoroughly. Slice bok choy leaf in half through center stalk and dice into small bite-sized pieces. Chop scallions. Set aside in a microwave-safe dish.
2. Mix together soy sauce, sesame oil, chili oil, honey, and Chinese five spice. Toss with bok choy and scallions and microwave on HIGH for 30 seconds.
3. Flatten a slice of whole wheat bread into a microwave-safe mug, forming a cup shape (it may be easier to remove - and eat! - the crust first). Scoop the vegetables into the mug, draining a bit to avoid getting too much of excess sauce and juices on the bread. Set this liquid aside.
4. Crack egg over the vegetables and beat gently, trying not to disturb the vegetables. Pour the excess liquid over the egg.
5. Microwave on HIGH for 60 seconds. Allow to cool for 1-2 minutes and enjoy!

Nutrition Info per 1 serving

Calories: 220kcal
Fat: 9g
Saturated Fat: 3g
Carbohydrates: 23g
Fiber: 4g
Sugar: 6g
Protein: 12g
Sodium: 410mg
Potassium: 185mg

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