1/4 c. chopped green bell pepper
2 T. chopped onion
1/2 c. fat free liquid egg substitute
1 oz. chopped 97 to 98 percent fat free ham (about two slices)
2 T. shredded fat free cheddar
Spray a large microwave safe mug with nonstick spray. Add green pepper and onion and microwave until softened, 1 to 2 minutes. Blot any excess liquid from the vegetables. Add egg substitute and microwave for one minute. Add ham and cheese and stir lightly. Microwave until scramble is just set, an additional 45 to 60 seconds. Let cool slightly. 122 calories, 0.75 g fat.