Beef and Egg Breakfast Mug
Whether you're a fan of savory egg bakes or following a low-carb or keto diet, this simple recipe makes mornings easier. Prep several servings in advance, then quickly cook them in the microwave for breakfast.
Servings and Ingredients
|1 recipe Basic Country Beef Breakfast Sausage (recipe follows)|
|1 c. chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion|
|8 large eggs|
|8 tbsp. water, divided|
|½ c. shredded reduced-fat cheese such as cheddar, Monterey Jack or American, divided|
|Salt and pepper, to taste|
|Sour cream, salsa, sriracha, ketchup, for topping|
- Prepare Basic Country Beef Sausage. Let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into 8 food-safe quart-size plastic bags Close securely and refrigerate up to 4 days.
- For each serving, spray one 6-to 12-ounce microwave-safe mug or bowl with non-stick cooking spray. Add 1 egg and 1 tablespoon water; whisk with fork. Stir in 1 bag refrigerated beef-vegetable mixture.
- Microwave, uncovered, on HIGH 30 seconds. Remove from oven; stir. Continue to microwave on HIGH 30 to 60 seconds or until egg is just set. Stir. Top each with 1/8 the cheese. Let stand 30 seconds, or until cheese is melted. Season with salt and pepper, if desired. Serve with toppings.
- To make Basic Country Beef Breakfast Sausage, combine 1 pound 93% lean or leaner ground beef, 2 teaspoons chopped fresh sage or 1/2 teaspoon rubbed sage, 1 teaspoon garlic powder, 1 teaspoon onion powder, 1/2 teaspoon salt and 1/4 to 1/2 teaspoon crushed red pepper in a large bowl. Mix lightly by thoroughly. Heat large nonstick skillet over medium heat until hot. Add beef mixture. Cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.
178 Calories per serving
Amounts Per Serving
- Total Fat: 9g
- Cholesterol: 225mg
- Sodium: 297mg
- Total Carbohydrates: 2g
- Protein: 21g
Courtesy of the Beef Council.