Healthy egg & salmon sandwich

[F.I.S.T.]

HEALTHY EGG & SALMON SANDWICH

Makes 1 sandwich

Ingredients:


1/2 teaspoon extra-virgin olive oil
1 tablespoon finely chopped red onion
2 large egg whites, beaten
Pinch of salt substitute
1/2 teaspoon capers, rinsed and chopped (optional)
1 ounce smoked salmon
1 slice tomato
1 whole-wheat English muffin, split and toasted


Directions:


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.


Nutritional Info:

Calories: 214
Protein: 19g
Carbs: 25g
Total Fat: 5g
Sat Fat: 1g
Sodium: 510mg
Cholesterol: 7mg
Fiber: 3 g