Home Recipes A Healthy Breakfast on The Run

Only Takes Minutes to Make!


  • 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


  • Combine apple butter and mustard in a small bowl 
  • Spread 1 tablespoon mixture on each muffin half
  • In another small bowl, combine ham, onion, and cheese
  • Spread each muffin half with this mixture
  • Broil until topping is bubbly

Serves six

Each serving contains about 137 calories, 10 g protein, 3 g fat (20 percent calories from fat), 11 mg cholesterol, 19 g carbohydrates, 2.5 g fiber, and 400 mg sodium.

Courtesy of Barnabas Health 

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