Egg in a Mug

10th May 2019, Dietitian Marcus Lee, Mount Miriam Cancer Hospital

Are you in a rush or always strapped for time to prepare your breakfast?

Eggs are a classic breakfast ingredient and used to be an integral part of many breakfast recipes. Eggs are the ideal ingredient to have in hand if you’re frequently short of time. Eggs are inexpensive and easy to get.

Eggs are also well-known for their high-quality protein, which boast a complete amino acid profile. Consuming high-quality protein foods is particularly important for cancer patients because it can help to reduce the rate of protein breakdown and prevent muscle loss. Cancer patients who are undergoing treatment, need more proteins than healthy people to maintain essential body functions, to heal tissues and to reduce the risk of infection.

Protein is found in both animal and plant foods. Animal sources of protein include eggs and dairy products (such as cheese, milk), fish, meat and poultry. Plant sources of protein include nuts, seeds, tofu, beans and legumes.

Try this quick and easy egg recipe which is perfect for you when you need to cook up something quickly with as little effort as possible.

Recipe:

Egg in a Mug

(serves 1)

Ingredients:

  • 2 large eggs (size A)
  • 100ml of full cream milk
  • 40g frozen peas
  • 40g frozen sweetcorn
  • 40g cheddar cheese, grated
  • 8 cherry tomatoes, halved
  • Toasted bread

Method:

  1. Crack the eggs into a microwaveable mug. Add some milk and sprinkle with dash of salt and pepper. Beat with a fork.
  2. Put the egg mixture into a microwave oven, set on HIGH and cook for 1 minute.
  3. Stir with fork, beware of heat. Add the peas and corn, then return the mixture to the microwave oven. Cook again on HIGH for another 1 minute.
  4. Stir again with the fork and leave to stand for 30 seconds. If you prefer your eggs more set, microwave for a further 20-30 seconds.
  5. Serve:

Option A: Scoop the eggs out from the mug and spread on toasted bread, garnish with grated cheddar cheese and top with cherry tomatoes.

Option B: Add in cherry tomatoes and cheese into the mug, then eat!