1 whole wheat English muffin
Butter-flavored cooking spray
1 large egg
1/2 oz. lower-sodium ham
1 Tbsp. shredded, reduced-fat sharp
cheddar cheese (such as Cabot 50%
Reduced Fat Sharp Cheddar)
2 medium slices tomato
Preparation time: 5 minutes
Cooking time: 3 minutes
1. Toast the English muffin. While the muffin is toasting, spray a
large skillet and, if desired, the inside of an egg ring with the
cooking spray. The egg ring will help you create a circular cooked egg.
2. Crack the egg into a small bowl. Carefully slide the egg into the skillet or the ring, if using. Cook the egg, covered, for about 3 minutes or until the yolk and white are firm.
3. Sprinkle the bottom half of the toasted English muffin with the cheese. Top with the egg and ham. Add the tomato slices, and top with the remaining English muffin half.
Nutrition Facts: Calories 245 (Calories from Fat 65), Total Fat
7 g (Saturated Fat 2.5 g, Trans Fat 0 g), Cholesterol 195 mg, Sodium
535 mg, Potassium 340 mg, Total Carbohydrate 29 g (Dietary Fiber 5 g,
Sugars 7 g), Protein 17 g, Phosphorus 355 mg
Exchanges: Starch 2, Medium-Fat Meat 1