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Beef and Egg Breakfast Mugs

Looking for a quick and easy breakfast with a boost of protein? Add beef Breakfast Sausage to scrambled eggs and microwave in a mug. This one travels well too.

  • 10
    min
  • 8
    SERVINGS
  • 180
    Cal
  • 21 g
    Protein

Ingredients:

  • 1 recipe Basic Country Beef Breakfast Sausage
  • 1 cup chopped fresh vegetables such as tomato, baby spinach, bell pepper, zucchini or green onion
  • 1/2 cup shredded reduced-fat cheese such as Cheddar, Monterey Jack or American
  • 8 large eggs
  • Salt and pepper (optional)
Toppings (optional):
  • Dairy sour cream, salsa, sriracha, ketchup

Cooking:

  1. Prepare sausage. Remove skillet from heat; let cool 10 minutes, stirring occasionally. Evenly divide beef and vegetables into eight food-safe quart-size plastic bags. Close securely and refrigerate up to 4 days.

    Basic Country Beef Breakfast Sausage:
    Combine 1 pound Ground Beef (93% or leaner), 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 large bowl, mixing lightly but thoroughly. Heat large nonstick skillet over medium heat until hot. Add sausage mixture; cook 8 to 10 minutes, breaking into 1/2-inch crumbles and stirring occasionally.

    Cook's Tip: Cooking times are for fresh or thoroughly thawed ground beef. Ground beef should be cooked to an internal temperature of 160°F. Color is not a reliable indicator of ground beef doneness.

  2. 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 sausage-vegetable mixture.

  3. 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 with cheese. Let stand 30 seconds or until cheese is melted. Season with salt and pepper, if desired. Serve with Toppings, if desired. 

    Taco Seasoning Variation:
    Prepare beef as directed above, substituting 1 packet (1 ounce) reduced-sodium taco seasoning mix for herbs and seasonings in sausage in step 1.

178 CALORIES

0 % *

4g SAT FAT

0 % DV **

21g PROTEIN

0 % DV

2.3 mg IRON

0 % DV

3.8 mg ZINC

0 % DV

* Based on a 2,000 calorie diet
** Percent Daily Values are based on a 2,000-calorie diet

Nutrition information per serving: 178 Calories; 81 Calories from fat; 9g Total Fat (4 g Saturated Fat; 4 g Monounsaturated Fat;) 225 mg Cholesterol; 297 mg Sodium; 2 g Total Carbohydrate; 0.4 g Dietary Fiber; 21 g Protein; 2.3 mg Iron; 4.9 mg NE Niacin; 0.3 mg Vitamin B6; 1.6 mcg Vitamin B12; 3.8 mg Zinc; 25.4 mcg Selenium; 188.6 mg Choline.

This recipe is an excellent source of Protein, Niacin, Vitamin B12, Zinc, Selenium, and Choline; and a good source of Iron, and Vitamin B6.

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