|Vegetable oil||1 Tablespoon|
|Green onions||2 , sliced|
|Sweet green pepper||1 Small, chopped|
|Pear||1 , peeled, cored and sliced (Preferably Bartlett / Bosc)|
|Swiss cheese||1⁄4 Pound, shredded (1 Cup, 250 Milliliter)|
|Whole wheat bread crumbs||1⁄2 Cup (8 tbs)|
|Hot pepper sauce||1 Dash|
In large bowl, combine butter, oil, onions, green pepper and pear.
Cover with vented plastic wrap and microwave at High for 2 minutes.
Beat eggs until frothy; add to bowl along with cheese, bread crumbs, hot pepper sauce, and salt and pepper to taste.
Divide mixture among 4 buttered 1-cup (250 mL) microwaveable serving dishes; cover with vented plastic wrap.
Microwave at Medium-High (70%) for about 6 minutes or until almost set in centers, rotating twice.
Let stand for 5 minutes.
Calories 299 Calories from Fat 177
% Daily Value*
Total Fat 20 g30.7%
Saturated Fat 9 g45.1%
Trans Fat 0 g
Cholesterol 245.6 mg81.9%
Sodium 135.4 mg5.6%
Total Carbohydrates 15 g5.1%
Dietary Fiber 2.8 g11.2%
Sugars 5.9 g
Protein 16 g31.3%
Vitamin A 36.2% Vitamin C 74.5%
Calcium 26.1% Iron 7.2%
*Based on a 2000 Calorie diet