Egg and Salmon Sandwich

Ingredients

• ½ tsp expeller pressed extra-virgin olive oil
• 1 Tbsp finely chopped organic red onion
• 2 large free-range egg whites, beaten
• Pinch of salt
• ½ tsp capers, rinsed and chopped (preservative-free), optional
• 1 ounce wild smoked salmon
• 1 slice organic tomato
• 1 whole-wheat English muffin, split and toasted

Directions

1. Heat oil in a small nonstick skillet over medium. 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 Facts

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. 1½ Carbohydrate Servings


Nutrition Bonus: Good source of omega-3s

Exchanges: 1½ starch, 2 lean meat