1 whole-grain bagel or roll
1/4 cup egg substitute (or 1 egg)
1 slice nonfat american cheese
1 thick slice of ham or canadian bacon
1T peanut butter (optional)

Directions:

Preheat a skillet to medium-high heat. Spray with cooking spray and add the ham. Cook the ham for 2 minutes and then place aside. Spray the pan again and pour in the egg. Flip the egg after about 2 minutes and cook for an additional minute. Fold the egg into about the same size as the roll and place the slice of cheese on top. After 1 minute, lift up the egg and place the ham in the skillet to cook the other side and place the egg/cheese on top. After 1-2 minutes, place the tasty tower on a bagel spread with peanut butter, toasted first if desired.