Combine ingredients through salt in a mug and mix well. Microwave mug at 50% power for about 4 minutes, checking center to see that all egg is cooked through. Serve with remaining 8-ounce glass of milk and an optional drizzle of maple syrup.
430 calories; 15 g fat; 3.5 g saturated fat; 380 mg cholesterol; 30 g protein; 44 g carbohydrates; 8 g fiber; 520 mg sodium; 530 mg calcium (50% of daily value). Nutrition figures based on using fat free milk, and include an 8-ounce glass of milk.