RECIPE: Microwave Soy Sausage, Egg & Cheese Scramble-Perfect for Work

Many people are surprised to find that you can microwave eggs for a quick breakfast. I have pretty much been doing it for a year now for South Beach, and it works wonderfully at work. The great thing about making eggs in the microwave is that it gives you a protein boost (conveniently) in the morning. It takes 5 minutes and you don't need to eat carbs just to keep things quick and easy-especially at work. Below is how I make them. I have been using butter because I am out of Trader Joe's soy butter which is way lower in fat and tastes delicious. You can use any butter substitute as a base to the eggs. Also, soy sausage is low in fat and high in protein, but if that does not float your boat you can use turkey bacon, or go for the real deal.


1 Tsp. butter or butter substitute
1 frozen soy sausage patty
1 egg
salt and pepper to taste
1 Tbsp. low fat shredded cheese (cheddar is good)
Microwave safe bowl & a fork

In a microwave safe bowl, place the butter. Microwave butter on high for 15 seconds to melt. Take out and crack the egg in the butter. With a fork, whisk the eggs in the butter for 30 seconds. Place in the microwave for 25 seconds on high (you are cooking the eggs 3/4 of the way-so microwaves vary in time and heat, so gauge yours).

While eggs are cooking, wrap your patty in a napkin or paper towel for cooking.

Take out your partially cooked eggs, add cheese, salt and pepper. With a fork, whisk an break up the eggs one more time. Cook in the microwave for an additional 10-15 seconds. Take out the eggs and cook the patty in the paper on high for 45 seconds.

While patty is cooking, break up the eggs one more time. When the patty is done, pop it in the bowl and cut it up in the eggs and mix. It may not look pretty, but it is delicious. The yummy smells make my coworkers jealous every day. Now go enjoy a protein punch while getting caught up on emails!



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