Egg & Salmon Sandwich

Egg & Salmon Sandwich

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.

Nutirion Profile: Diabetes Appropriate Healthy Weight Heart Healthy Low Calorie Low Cholesterol Low Sat Fat

Serves Prep Time Total Time
1 15 min 15 min

Directions

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

Cooking Instruction

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.

Step 2

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


Nutrition

  • Serving: Per serving
  • Calories: 214
  • Carbohydrates: 25g
  • Fat: 5g
  • Protein: 19g
  • Dietary Fiber: 3g
  • Saturated Fat: 1g
  • Monounsaturated Fat: 2g
  • Cholesterol: 7mg
  • Potassium: 221mg
  • Sodium: 670mg
  • Exchanges: 1 1/2 starch, 2 lean meat
  • Carbohydrate Servings: 1 1/2

From $20/mo

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