Œufs brouillés minute

1 portion

préparation 5 min.

cuisson 5 min.

Imprimer la recette

Valeur nutritive par portion

Calories

290

Lipides

18 g

Lipides saturés

9 g

Lipides trans

0 g

Sodium

620 mg

Glucides

6 g

Sucres

1 g

Protéines

24 g

Ingrédients

œufs

enduit pour cuisson en vaporisateur

2 c. à table

30 ml

de lait

1/4 tasse

50 ml

poivron vert ou poivron rouge ou de légumes, haché fin

1/4 tasse

50 ml

de dinde fumée ou de jambon fumé, haché fin

1/4 tasse

50 ml

de fromage Colby ou de cheddar, coupé en lanières

Préparation

Mélanger les ingrédients dans un récipient muni d'un couvercle hermétique; couvrir et secouer le tout pour bien mélanger. Vaporiser légèrement une poêle d'enduit. Ajouter le mélange aux œufs. Cuire à feu moyen, en remuant. Au micro-ondes : Secouer tous les ingrédients dans un récipient allant au micro-ondes; couvrir sans serrer. Cuire au micro-ondes à intensité MI-ÉLEVÉE (70 %), de 1 à 1 1/2 minute; remuer sur les bords pour déplacer les œufs cuits vers le centre. Remettre au micro-ondes et cuire de 15 à 30 secondes de plus. (Les œufs doivent être encore humides.) Couvrir et laisser reposer 30 secondes.

Notes

La veille, dans des récipients séparés, préparer le mélange d'œufs, de viande, de légumes et de fromage au goût de chacun. Couvrir et réfrigérer. Suggestion pour un repas complet Servir avec des rôties de blé entier et un verre de jus de pamplemousse.

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