1. Break egg into a 6-ounce custard cup or a ramekin; poke several holes in yolk with a wooden pick. Loosely cover custard cup with wax paper. microwave at medium-low (30%) power 25-30 seconds or until egg is almost set (egg will cook further when sandwich is heated to melt cheese).
2. Heat a small nonstick skillet over medium-high heat. Coat pan with cooking spray. Add Canadian bacon; cook 1 minute on each side or until lightly browned. Spread yogurt-based spread onto bottom half of English muffin; top with Canadian bacon and egg. Sprinkle pepper over egg; top with cheese and remaining English muffin half. Microwave at high 15 seconds or until cheese melts.