Egg & Salmon Sandwich
Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect power breakfast. For a more substantial meal, pair it with a piece of fruit or a glass of 100% juice.
- 1/2 tsp extra-virgin olive oil
- 1 tbsp finely chopped red onion
- 2 large egg whites, beaten
- Pinch of salt
- 1/2 tsp capers, rinsed and chopped (optional)
- 1 once smoked salmon
- 1 slice tomato
- 1 whole-wheat English muffin, split and toasted
Here are your instructions:
Heat oil in a small nonstick skillet over medium heat. Add onion and cook, stirring, until it begins to soften, about 1 minute. Add egg whites, salt and capers (if using) and cook, stirring constantly, until whites are set, about 30 seconds.
To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrates; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Nutrition Bonus: Good source of omega-3s.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 lean meat