Breakfast on the Run

• 4 tbsp. apple butter

• 2 tbsp. Dijon-style mustard

• 3 whole-wheat English muffins, split and lightly toasted

• 6 1/2-oz. slices low-fat, cracked black pepper ham, chopped

• 2 tbsp. minced green onion (scallion) tops

• 3 oz. 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.