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.

Servings: 1 sandwich
Total Time: 15 minutes
Ease of Preparation: Easy
Health: Healthy Weight, Low Cholesterol, Low Sat Fat, Low Calorie, Heart Healthy, Diabetes Appropriate


Ingredients:

Egg & Salmon Sandwich
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


Steps:

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)

Calories - 213
Carbohydrates - 25
Fat - 5
Saturated Fat - 1
Monounsaturated Fat - 2
Protein - 19
Cholesterol - 7
Dietary Fiber - 3
Potassium - 219
Sodium - 669
Nutrition Bonus - Good source of omega-3s.

Related Links:

  • Lemon-Raspberry Muffins
  • Healthy Breakfast Recipes