The egg in this Fried Egg and Ham Sandwich is rich in energy-producing B vitamins and provides the best-quality protein money can buy. What is more, the American Heart Association says three to four yolks a week are all right if your cholesterol levels are normal.
1 teaspoon butter
1 whole-wheat English muffin, toasted
1 ounce lean ham
Hot sauce or salsa, optional
1 slice American or Cheddar cheese, optional
In a small nonstick skillet over medium-low heat, melt the butter.
Crack the egg into a bowl and slide it gently into the skillet so as to avoid breaking the yolk.
Cook 1-1/2 minutes or until egg 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. If using, top with a slice of your preferred cheese.
Recipe makes 1 sandwich.
Serving size: 1 sandwich without cheese)
Calories: 281; Total Fat: 5g; Carbohydrates: 28g; Protein: 18g; Fiber: 4g
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