Yield: 1 serving, with 4 grams of carbohydrates and 1 gram of fiber, for a total of 3 grams of usable carbohydrates and 25 grams of protein.

INGREDIENTS

• 1 tablespoon butter or oil
• 2 eggs
• 3 tablespoons salsa (hot or mild, as you prefer)
• 2 ounces Monterey Jack cheese, shredded

INSTRUCTIONS 

1. Spray a heavy skillet with nonstick cooking spray and set it over medium heat. Add the butter or oil, and crack the eggs into the skillet. Turn down the burner, and cover. Let the eggs fry for 4 to 5 minutes.
2. While the eggs are frying, warm the salsa in a saucepan or in the microwave.
3. When your fried eggs are set on the bottom but still a little underdone on top, scatter the cheese evenly over the fried eggs, add a teaspoon or two of water to the skillet, and cover it again. In a minute or two, the tops of the eggs should be set (but the yolks still soft) and the cheese melted.
4. Transfer the eggs to a plate with a spatula, top with warmed salsa, and serve hot.