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The egg as an added bonus is one of the most affordable sources of high-quality protein and provide the body and mind energy families need to keep going throughout busy days. This recipe is an excellent source for protein, vitamin A, folate, choline, calcium and iron, and a good source for fiber and vitamin D.

Ingredients:
1 large egg
1/3 cup milk
1 (1.23-ounce) packet apples & cinnamon instant oatmeal
1/4 cup vanilla yogurt

Directions:
1. Beat egg and milk in 2-cup microwave-safe bowl until blended.
2. Stir in oatmeal.
3. Microwave on HIGH until liquid is absorbed and egg is set, 1 1/2 to 2 minutes; stir.
4. Top with yogurt.

Makes 1 serving.

Prep Time: 1 minute
Cook Time: 1 1/2 to 2 minutes

Tip: Garnish with chopped apples.

Nutrition information per serving (1 recipe): calories: 292 total fat: 9g saturated fat: 3g polyunsaturated fat: 1g monounsaturated fat: 3g cholesterol: 221mg sodium: 311mg carbohydrates: 40g dietary fiber: 3g protein: 15g vitamin A: 1,524.5IU vitamin D: 52.1IU folate: 122.5mcg calcium: 335.3mg iron: 4.9mg choline: 138.8mg

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