Ham and Egg Cups
This basic comfort food breakfast is actually perfect spa fare. High in protein, low in fat, and adaptable to a variety of tastes — adding salsa and chili powder for a south of the border taste, adding spinach and ham for a florentine taste, or adding swiss cheese and bacon for “Quiche Lorraine” inspired egg cup. Whatever your taste, this little cup of breakfast is attractive and comforting for one, for the family, for a brunch or shower, or part of healthy eating day.
Ingredients
Cooking for One - Microwave Scrambled Version
- Olive Oil (or similiar) Cooking Spray
- 1 slice deli ham - thin shaved
- diced green onion to taste
- 2 tablespoons Cheddar Cheese (or similar) reduced fat - divided
- 2 whole eggs
- 2 tablespoons low fat plain yogurt or low fat sour cream
- 1-2 whole mushrooms - chopped
- ground pepper to taste
- diced parsley to taste
For the Family - Baked Whole Eggs
- Olive Oil (or similar) cooking spray
- 6 slices deli ham - thin shaved
- 1 handful green onion - diced
- 6 whole eggs
- ½ cup fat-free half half or skim milk - optional, for scrambled
- ½ teaspoon salt
- ¾ teaspoon pepper
- ½ cup Cheddar Cheese (or similar) reduced fat -shredded
- ½ cup vegetables - your choice
Instructions
Microwave Scrambled for One
- Spray a microwaveable ramekin, custard cup, or large tea/coffee cup with vegetable spray. Place ham slice in dish, forming a cup. Sprinkle with diced green onion and 1 tablespoon shredded cheese.
- In a small bowl, beat together eggs, yogurt and pepper until blended, add mushrooms if desired. Pour into ham-lined ramekin. Sprinkle with parsley and remaining cheese.
- Cover loosely with plastic wrap, poking 1-2 small holes to vent. Microwave on medium-high (70%) for 2-1/2 minutes to 3 minutes or until cooked as desired.
- Remove from microwave but do not remove plastic wrap; let stand for 1 minute. Remove plastic wrap and serve.
Baked Family Style
- Preheat oven to 375 degrees
- Spray a 6 cup muffin tin with cooking spray
- Line each cup with shaved ham slice and a bit of the cheese
- Sprinkle each cup with green onions and vegetables
- Option 1: For whole eggs, add carefully one cracked egg to each cup, sprinkle with salt and pepper
- Option 2: For scrambled, mix eggs and milk or half and half, salt and pepper, in a small bowl to combine. Pour in equal portions in 6 wells. Sprinkle with salt and pepper.
- Bake until puffed and cooked