Egg and Salmon Sandwich
Brierley Wright

 

Egg and Salmon Sandwich

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Let's face it, during the holidays most of our eating rules fall by the wayside as we're enticed by delicious holiday drinks and beautiful food spreads at parties.

But there's one rule that I absolutely don't give up: Eat breakfast. Why? Well, most importantly, it gives me a much-needed energy boost for the rest of the day. Plus research shows that people who are most successful at losing weight eat breakfast every day.

There are three things I include to make my breakfasts healthy: whole grains and lean protein to help me stay full right through until lunch, and some fruit or vegetables for added fiber.

This Egg and Salmon Sandwich is a delicious breakfast to help you head off winter weight gain. Smoked salmon and egg whites on a toasted whole-wheat English muffin is the perfect protein-rich power breakfast that will help you feel full all morning.

Egg and Salmon Breakfast Sandwich

Makes 1 sandwich.

Prep Time: 15 minutes

Total Time: 15 minutes

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

Recipe Steps:

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.

Recipe Nutrition:

Per serving: 213 calories; 5 g fat (1 g sat, 2 g mono); 7 mg cholesterol; 25 g carbohydrate; 19 g protein; 3 g fiber; 669 mg sodium; 219 mg potassium

Nutrition Bonus: Good source of omega-3s.

1 1/2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 2 lean meat

Breakfast Sandwich, American Healthy

 

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Egg and Salmon Sandwich

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