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Egg & Salmon Sandwich

July/August 2008

Your rating: None Average: 4.2 (96 votes)

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:
"Excellent! Family fully enjoyed this choice foe breakfast, however you can enjoy this for anytime. "
Egg & Salmon Sandwich

Makes: 1 sandwich

Active Time:

Total Time:

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

  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

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

Ethnic/Regional
American
Ease of Preparation
Easy
Total Time
15 minutes or less
Servings
1
Main Ingredient
Fish
Meal/Course
Breakfast
Brunch
Publication
July/August 2008
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