Egg & Salmon Sandwi ch A C T IV E T IM E : 15 MINUTES | TOTA L : 15 MINUTES 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. 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 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. 2. To make the sandwich, layer the egg whites, smoked salmon and tomato on English muffin.
M A K E S 1 S A N DW I C H . PE R S E RV IN G : 214 CALORIES; 5 G FAT (1 G SAT, 2 G MONO); 7 MG CHOLESTEROL; 25 G CARBOHYDRATE; 2 G ADDED SUGARS; 19 G PROTEIN; 3 G FIBER; 670 MG SODIUM; 221 MG POTASSIUM. N U T R I T I O N B O N U S : Omega-3s. 3 QUICK BREAKFAS T S 2 ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. QUICK BREAKFAS T S ©2010 Eating Well, Inc. Photos: Ken Burris. More recipes at www.eatingwell.com. Apr i cot Smo othie A C T IV E T IM E : 5 MINUTES | TOTA L : 5 MINUTES Canned apricot halves blend with yogurt in a tangy and refreshing smoothie. 1 cup canned apricot halves in light syrup 6 ice cubes 1 cup nonfat plain yogurt 3 tablespoons sugar Blend apricot halves, ice cubes, yogurt and sugar in a blender until frothy. M A K E S 2 S E RV IN G S , A B O U T 11⁄ 2 CU P S E A C H . PE R S E RV IN G : 202 CALORIES; 0 G FAT (0 G SAT, 0 G MONO); 3 MG CHOLESTEROL; 49 G CARBOHYDRATE; 32 G ADDED SUGARS; 6 G PROTEIN; 2 G FIBER; 74 MG SODIUM; 175 MG
