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Makes 1 Serving

Ingredients

• 1/2 teaspoon canola oil
• 1 large egg, beaten
• 1 slice reduced-fat Cheddar or American cheese
• 1 slice lean deli ham (1/2 ounce)
• 1 whole wheat English muffin, halved and toasted

Directions

1. Heat the oil in a small nonstick skillet over medium high heat. Add the egg; cook 1 minute.
2. Fold the egg in half and then half again to approximately the size of the muffin. Top with the ham and cheese and cook, covered, until the cheese melts, 1 to 2 minutes. Place between the muffin halves.

Nutrition Information per Serving: 280 calories, 11g fat, (3g saturated, 0.5g omega-3), 630mg sodium, 24g carbohydrate, 3g fiber, 22g protein, 25% calcium

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