1 slice whole wheat toast or thin slice toasted bagel
1/2 teaspoon unsalted butter, or 1 tablespoon low-fat cottage cheese
1 large egg
1 tablespoon nonfat or low-fat buttermilk, half-and-half or cream
Salt and pepper
Heat the oven to 325 degrees. If using toast, cut a hole in the center about the size of an egg yolk. Butter the bread slice and spread it with cottage cheese. Place it in a small baking dish. Break the egg over the hole in the bread slice. Spoon the buttermilk over the egg. Bake until the white is set and the yolk firm but not solid, about 8 minutes. Season with salt and pepper.