2 tsp fat-free milk
1 tsp Dijon mustard
2 eggs
1 whole-wheat English muffin, split
2 ounces reduced sodium fully cooked ham, sliced thin
2 thick tomato slices
1 tsp snipped fresh chives, if desired for garnish
Preheat broiler.
To make the sauce, combine the sour cream, milk, and mustard in a small bowl and set aside.
Lightly grease a medium skillet; fill skillet halfway with water. Bring water to boiling; reduce heat to simmering. Bring 1 egg into a small dish. Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible. Repeat with the remaining egg, positioning so the eggs don't touch.
Simmer, uncovered, 3 to 5 minutes or until the egg whites are completely set and the yolks begin to thicken. Meanwhile, place the muffin halves, cut sides up, on a baking sheet and broil 1 to 2 minutes until toasted. Top each of the muffin halves with half the ham slices and 1 of the tomato slices. Broil about another minute unti the ham and tomato are heated through.
To serve, using a large slotted spoon, remove eggs from the skillet and place atop the tomato slices. Spoon the sour cream sauce over the tops of the muffins. Sprinkle snipped fresh chives over the top, if desired.
Yield: 2 servings of approximately 200 calories, 8 g fat (3 g sat), 230 mg chol, 500 mg sodium, 17 g carbs, 2 g fiber, and 15 g protein each.
Diabetic Exchanges per serving: 1 starch, 2 lean meat, 1 fat.
Carb Choices: 1