Cooking Spray
1 slice (1 oz.) cooked lean ham or turkey ham
1 egg
Salt, optional
Pepper, optional
1 tablespoon (0.5 oz) shredded reduced-fat Cheddar cheese
1/2 English muffin, toasted OR
1 slice bread, toasted

Evenly coat a 6-ounce custard cup with cooking spray. Press ham into the cup to form a nest. Break egg into cup. Gently prick the yolk with the tip of a knife or wooden pick. Season with salt and pepper to taste, if desired. Top with cheese. Cover tightly with plastic wrap. Cook on full power 40-60 seconds. Let stand, covered, until white is completely set and the yolk is beginning to thicken but is not hard, about one to three minutes. Slide onto muffin half.

Nutritional information per serving of full recipe using lean ham and English muffin without optional seasonings:
Calories 230; Carbohydrates 14 g; Protein 19 g; Fat 11 g; Cholesterol 238 g; Sodium 646 g