Déjeuner à la course

1 portion

préparation 3 min.

cuisson 2 min.

Imprimer la recette

Valeur nutritive par portion

Calories

186

Lipides

12 g

Lipides saturés

4 g

Lipides trans

0 g

Sodium

232 mg

Glucides

4 g

Fibres

0 g

Sucres

2 g

Protéines

17 g

Ingrédients

œufs

2 c. à table

25 ml

de lait (1 %)

1/8 c. à thé

0,5 ml

de basilic séché ou assaisonnement à l'italienne

Pincée

de poivre

2 c. à table

25 ml

de cheddar léger, râpé

Préparation

Battre au fouet les œufs, le lait, la basilic et le poivre dans une tasse allant au micro-ondes. Couvrir d'une pellicule de plastique sans serrer, en retournant un coin. Cuire au micro-ondes à intensité Mi-élevée (puissance 70 %), jusqu'à ce que les œufs soient partiellement cuits, 1 minute. Remuer, remettre au micro-ondes jusqu'à ce que les œufs soient preque cuits, mais encore un peu humides, environ 30 secondes de plus. Parsemer de fromage. Couvrir et laisser reposer 1 minute. La cuisson des œufs se poursuivra.

Notes

Variations : Après avoir battu au fouet les œufs, ajouter au goût : oignon vert haché, poivrons en dés, légumes cuits ou de la viande. Remplacer le cheddar par de la mozzarella, du Monterey Jack, du colby ou du Suisse. Truc : Pour un déjeuner sur le pouce, couper un pain pita de blé entier en deux et remplir une moitié d'œufs brouillés. Ou déposer des œufs brouillés dans une tortilla; enrouler.

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