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.

Makes 1 sandwich

ACTIVE TIME: 15 minutes

TOTAL TIME: 15 minutes

EASE OF PREPARATION: Easy

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

1. 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.
2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.

NUTRITION INFORMATION: Per serving: 214 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrate; 19 g protein; 3 g fiber; 670 mg sodium; 221 mg potassium.
Nutrition bonus: Good source of omega-3s.
1 1/2 Carbohydrate Servings
Exchanges: 1 1/2 starch, 2 lean meat

The sodium content of this recipe is a bit high for us watching our blood pressure. As an alternative, skip the salt and add the smoked salmon to the eggs. It comes out like chopped ham & scrambled eggs, but the heavy dose of salt in the smoked salmon does double duty in salting the eggs.

solidpoint, Sacramento, CA

Thought this was excellent! Took the hint from the previous reviewer and omitted salt. With the capers and the salmon, it was plenty salty without it. I also exchanged the English muffin for a tortilla to make a delicious, healthy breakfast wrap. I will definitely make this again!!

Angel, Richmond, VA