Egg & Salmon Sandwich

From EatingWell: July/August 2008 — Subscribe Now!

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.

READER'S COMMENT:

"give it to me with the whole eggs and the healthy fats for satiety and brain function.....! "

1 sandwich

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

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 slice tomato
1 whole-wheat English muffin, split and toasted

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.

Nutrition

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.

1 1/2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 2 lean meat