2 whole eggs
4 egg whites
2 ounces lean ham, torn into bite-size pieces (1/2 cup)
Salt and freshly ground black pepper, to taste
Olive oil cooking spray
4 slices whole-wheat bread
Whisk together whole eggs and egg whites. Stir in ham, salt, and pepper. Heat a medium nonstick skillet over medium heat, spray with cooking spray, and add the egg mixture. Let sit for 3 to 4 minutes without stirring. Flip eggs over and cook 30 seconds. Toast bread and spray one side of each slice with cooking spray. Divide eggs in half. Fold each half to fit in between the two bread slices, sprayed sides in.