1 tsp butter
1 egg
1 whole wheat English muffin, toasted
1 ounce lean ham
Hot sauce or salsa, optional

In a small nonstick skillet over medium low heat, melt butter. Crack the egg into a bowl and slide it gently into the skillet so as to avoid breaking the olk. Cook 1 1/2 minutes or until white is set. Using a pliable spatula, gently flip and cook another 15 seconds. Transfer to the muffin, cover with ham and season with a few drops of hot sauce or a spoonful of salsa, if desired. Makes 1 serving.

281 calories, 18 g protein, 28 g carbs, 5 g fat, 4 g fiber

Points: 5