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.
extra-virgin olive oil
finely chopped red onion
large egg whites, beaten
capers, rinsed and chopped (optional)
whole-wheat English muffin, split and toasted
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.
To make the sandwich, layer the egg whites, smoked salmon
and tomato on English muffin.
Calories 214, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 2 g, Cholesterol 7 mg, Sodium 670 mg, Carbohydrate 25 g, Fiber 3 g, Protein 19 g, Potassium 221 mg. Exchanges: Starch 1.5, Lean Meat 2.
Percent Daily Values are based on a 2,000 calorie diet