Per serving: 183 calories, 8g fat, 627mg sodium, 16g carb, 3g fiber, 3g sugar, 13g protein
1/2 light English muffin
1 large egg
1 slice extra-lean ham
1 tbsp fat-free mayonnaise
1 tsp dijonnaise
1 tsp light whipped butter, softened
1 tsp lemon yogurt (or plain yogurt with a squirt of lemon juice)
To make sauce, combine mayo, dijonnaise, butter and yogurt. Set aside. Crack egg gently into small cup or dish and set that aside as well.
Fill a medium pot with 2 inches of water, and bring water to a boil. Once boiling, lower temperature until a steady and consistent (but very low) boil is reached. Gently pour egg into the pot, and allow it to cook for 3 to 5 minutes (3 minutes for a runnier egg, 5 minutes for a very firm one), or until egg white is mostly opaque. Carefully remove egg by sliding a spatula underneath it and placing it on a plate. Use a paper towel to soak up excess water.
Heat ham and toast muffin. Hat sauce in microwave for about 20 seconda and give it a stir. Top muffin with ham and egg, then cover with sauce.
Makes 1 serving.