Home » Egg & Salmon Sandwich
Egg & Salmon Sandwich
From EatingWell: July/August 2008
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 sandwich
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Nutrition Profile
Diabetes appropriate | Low calorie | Low cholesterol | Low saturated fat | Heart healthy | Healthy weight |
View Our Nutrition Guidelines »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.
Carbohydrate Servings: 1 1/2
Exchanges: 1 1/2 starch, 2 lean meat
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Recipe Categories
- Health & Diet Considerations
- Low calorie
- Diabetes appropriate
- Healthy weight
- Heart healthy
- Low saturated fat
- Low cholesterol
- Type of Dish
- Main dish, fish/seafood
- Sandwich
- Total Time
- 15 minutes or less
- Ethnic/Regional
- American
- Style/Theme
- Quick (total 30 min. or less)
- Everyday favorites
- Servings
- 1
- Ease of Preparation
- Easy
- Main Ingredient
- Fish
- Publication
- July/August 2008
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