1 whole-wheat English muffin
Butter-flavored cooking oil spray
1 large egg
1 tbsp shredded low-fat sharp cheddar cheese, optional
2 tomato slices
Toast the English muffin.
While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.
Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.
Quick, easy, healthy and you are ready to start your day!
*Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.
Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein,