I love egg whites because they’re full of protein without a side of fat.

But I hate the cleanup usually associated with eggs. So here’s a way to microwave them in a mug!

Yields: 1 serving
Cook Time: 1 ½ minutes

Ingredients:

1 tsp chorizo, cooked and crumbled
1 wedge of Weight Watchers White Cheddar Wedge
3 egg whites (or ½ cup)
1/8 tsp Meijer Gold Tex-Mex Chipotle Grinder Seasoning

Place egg whites and cheese wedge in an 8oz mug or glass measuring cup. Microwave on high 1 minutes. Stir. Add seasoning. Return to microwave for an additional 30 seconds or until eggs are cooked. Stir well, then sprinkle with chorizo and serve immediately.

Nutrition Information:

Nutrition Disclaimer: I am not a certified nutritionist…these are just the calculations I’m pretty sure are close to correct. I use BodyMedia to generate my information.

Calories: 104
Fat: 3.9g
Saturated Fat: 1.8g
Cholesterol: 5mg
Sodium: 542mg
Carbohydrates: 2.8g
Dietary Fiber: 1g
Sugar: 1.7g
Protein: 14.2g

Dietary Exchange: 2 Meat
Jenny Craig: You can use this as either 1 Milk serving, or 2 Meat servings
Weight Watchers: 3 Points (using calculatorcat.com).

This is one of those recipes that is super versatile. I just wanted to present my most creative way of doing it. So if you can’t find these exact ingredients, that’s okay.

I like using the Weight Watchers Cheese Wedge because white cheddar will go with almost any seasoning. I’ve also used Laughing Cow Cheese Wedges (the light versions)…especially the garlic and herb flavor (I know….surprise, surprise, Kathleen likes the garlic wedge). Calorically, they’re pretty much the same.

You can use whatever seasonings you like. I just find that the Tex Mex grinder gives a whole lot of flavor without adding a whole lot of additional sodium (135mg per ¼ tsp). However, salt and pepper would work perfectly fine, or whatever seasoning you like on your eggs. 

The chorizo is fun, but unnecessary.  I made a recipe that called for chorizo (see Firecracker Fiesta) but I only used a couple of ounces. So I cooked up the rest and put it in the fridge. For a couple of days, I made these eggs every morning and used a tsp of leftover chorizo, so it wasn’t a big deal. I’d recommend doing something similar.

Make sure this is an egg white only meal. I’ve tried using the whole egg and it turned out very weird. I don’t think eggs as a whole cook well in the microwave. Egg whites, however, do great. You just really want to keep an eye on things, since microwaves are so different. So after your minute and a half, make sure your egg whites are cooked. If they aren’t, I’d try an additional 15 seconds. Keep doing that until you’re satisfied. And then, ta da! Yummy, low fat protein in under 2 minutes.