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Ingredients: Eggs are rich in energy-producing B vitamins and provide 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. Healthy additions: One-half cup raspberries, 8-ounces low fat milk Ingredients 1 teaspoon butter 1 egg 1 whole-wheat English muffin, toasted 1 ounce lean ham Hot sauce or salsa, optional Directions 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 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. Recipe makes one serving. Nutritional information per serving: Calories: 281 Protein: 18g Carbohydrate: 28g Fat: 5g Fiber: 4g |