PER SERVING (entire recipe): 221 calories, 2.25g fat, 798mg sodium, 28g carbs, 4.5g fiber, 4.5g sugars, 19g protein
Ingredients:
2 tbsp. chopped onion
1/2 cup fat-free liquid egg substitute
1/4 cup fat-free refried beans
2 tbsp. canned diced green chilies (not drained)
One 6-inch corn tortilla, torn into bite-sized pieces
1 wedge laughing cow cheese
Optional topping: fat-free sour cream
Directions:
Spray a large microwave-safe mug with nonstick spray. Add onion and microwave for 1 minute, until slightly softened and warm.
Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 minute.
Gently stir. Microwave for 30 seconds, until scramble is mostly set.
Gently stir in beans, chilies, tortilla, and cheese wedge, breaking cheese into pieces as you add it.
Microwave for about 45 seconds, until hot. Gently stir and, if you like, top with sour cream. Enjoy!
MAKES 1 SERVING
2 tbsp. chopped onion
1/2 cup fat-free liquid egg substitute
1/4 cup fat-free refried beans
2 tbsp. canned diced green chilies (not drained)
One 6-inch corn tortilla, torn into bite-sized pieces
1 wedge laughing cow cheese
Optional topping: fat-free sour cream
Directions:
Spray a large microwave-safe mug with nonstick spray. Add onion and microwave for 1 minute, until slightly softened and warm.
Pat dry to remove excess moisture. Add egg substitute and gently stir. Microwave for 1 minute.
Gently stir. Microwave for 30 seconds, until scramble is mostly set.
Gently stir in beans, chilies, tortilla, and cheese wedge, breaking cheese into pieces as you add it.
Microwave for about 45 seconds, until hot. Gently stir and, if you like, top with sour cream. Enjoy!
MAKES 1 SERVING
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