Pesto Egg Sandwich

What it's great for: Basil in pesto contains vitamin K, which strengthens bones.
Toast the English muffin until it is as soft as desired. Brush a 3-inch baking dish with cooking spray. Lightly beat the egg, milk, salt and pepper in a small bowl. Add the cheese. Place the molds on a plate suitable for a microwave oven and cook on high power for 1 minute. Spread the pesto on the bottom half of the muffin. Top with the egg and the remaining half of the muffin. Close the sandwich with a little pressure.