Name: Egg & Salmon Sandwich
Total time: 15 min
Ingredients: ½ 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

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Ingredients

½ 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

Directions

Step 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.

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

Nutrition Facts

Serving Size:

1 sandwich

Per Serving:

230 calories; protein 18.5g; carbohydrates 28.9g; dietary fiber 4.8g; sugars 6.8g; fat 5.1g; saturated fat 0.8g; cholesterol 6.5mg; vitamin a iu 194.8IU; vitamin c 3.5mg; folate 40.5mcg; calcium 187mg; iron 2mg; magnesium 62.4mg; potassium 357.8mg; sodium 687mg; thiamin 0.2mg; added sugar 2g.

Exchanges:

1 1/2 starch, 2 lean meat

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Egg & Salmon Sandwich

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Nutrition Facts