Egg & Salmon Sandwich
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Egg & Salmon Sandwich
Tired of the same old shmear? Try this healthful alternative. Low in fat and high in protein, you'll love this tasty breakfast sandwich.
Times
- Prep Time : 15 min min
- Ready Time : 15 min
Servings
Ingredients
- 1/2 teaspoon extra-virgin olive oil
- 1 tablespoon finely chopped red onion
- 2 large egg whites, beaten
- Pinch of salt
- 1/2 teaspoon capers, rinsed and chopped (optional)
- 1 ounce smoked salmon
- 1 slic :tomato
- 1 whole-wheat English muffin, split and toasted
Directions
Preparation
- 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.
Tips
Per serving: 214 calories; 5 g fat (1 g saturated fat, 2 g mono unsaturated fat); 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.
Exchanges: 1 1/2 starch, 2 lean meat
Contributed by: EatingWell.com
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.
Tags
About Eating Well
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Pareve , Breakfast, Brunch, Main , American, English & Irish , Quick (under 30 minutes) , Comfort Food, Vegetarian, Whole Grain , Eggs, Rice, Grains, & Pasta, Vegetable , Eating Well
About jamie geller
Jamie Geller is a bestselling author of the wildly successful QUICK & KOSHER cookbook...
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