Per serving: 184 calories, 2g fat, 870mg sodium, 26g carbs, 6g fiber, 3g sugar, 20g protein
1 light English muffin
1 slice extra-lean ham
1 slice fat-free American cheese
1/4 cup fat-free liquid egg substitute
Toast English muffin. Cook egg substitute over medium-high heat in a pan sprayed with nonstick spray. Place cheese on the bottom half of the muffin, followed by the egg, ham, and then muffin top.
Makes 1 serving.