Breakfast Sandwich on the Run

Whole-wheat English muffins with a topping make this a scrumptious, yet quick-to-create, breakfast.

Serves 6

Breakfast Sandwich Ingredients

• 4 tablespoons apple butter
• 2 tablespoons Dijon-style mustard
• 3 whole-wheat English muffins, split and lightly toasted
• 6 1/2-ounce slices low-fat, cracked black pepper ham, chopped
• 2 tablespoons minced green onion (scallion) tops
• 3 ounces low-fat sharp cheddar cheese, shredded
• Optional: add an egg for additional protein

Directions

In a small bowl, combine apple butter and mustard. Spread 1 tablespoon mixture on each muffin half. In another small bowl, combine ham, onion, and cheese. Spread each muffin half with this mixture. Place muffin halves on a baking sheet and broil in the oven until the topping is bubbly. (Both mixtures may be prepared in advance and stored separately for a quick breakfast.)

Amount Per Serving: 137 calories, 10 g protein, 3 g fat, 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.