FRIED EGG AND HAM SANDWICH

So the first recipe is,

FRIED EGG AND HAM SANDWICH

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.

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

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