Egg in Ham Cup

Ingredients

vegetable spray
1 slice deli ham
2 tbsp (30 mL) shredded cheddar cheese, divided
2 eggs
2 tbsp (30 mL) low fat plain yogurt or sour cream
to taste fresh ground pepper
2 tsp (10 mL) finely chopped fresh parsley

Directions

Spray a 10 oz (300 mL) microwaveable ramekin or custard cup with vegetable spray. Place ham slice in ramekin. Sprinkle with onion and 1 tbsp (15 mL) shredded cheese. In a small bowl, beat together eggs, yogurt and pepper until blended; pour into ramekin. Sprinkle with parsley and remaining cheese. Cover loosely with wax paper, turning it back slightly to vent. Microwave on medium high (70%) for 2 1/2  to 3 minutes or until cooked as desired. Remove from microwave but do not remove plastic wrap; let stand for 1 minute. Remove wax paper and serve.

Makes 1 serving

Preparation: 5 minutes

Cooking: 2-1/2 minutes

Standing: 1 minute

Nutrients per serving:

Calories: 261
Protein: 22.9 g
Carbohydrate: 4.9 g
Fat: 16.6 g