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
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.)
Each serving contains about 137 calories, 10 g protein, 3 g fat, 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.