If you want to eat something for breakfast that is filling and will stay with you all morning, it definitely should include protein. Protein is the most satiating of the nutrients, helping to keep that full and satisfied feeling lasting for hours.
And if you want something quick, easy and portable, nothing beats a sandwich. The sandwich is really America's fast food, whether it's from a commercial outlet or your kitchen. Originally, sandwiches were primarily a lunch or dinner food, but as commutes have gotten longer and days more hectic, sandwiches for breakfast have become very popular, too.
Next time you are headed for a fast-food outlet on your way out in the morning, think instead about preparing today's recipe for a delicious breakfast sandwich. You can put it together in minutes, wrap it in a napkin or paper towel, grab your coffee or other morning beverage and go.
This sandwich is definitely a cut above anything you will get at a commercial drive-through. Along with the egg whites, this recipe includes a modest portion of smoked salmon, topped with a tomato slice and garnished with capers, all on a whole wheat English muffin.
Salmon is a very good source of omega 3 fatty acids, necessary for, among many things, managing blood pressure and decreasing inflammation in our bodies. Smoked salmon is saltier than fresh salmon, but in small amounts it can be accommodated into a healthful diet.
You could substitute lean ham or a slice of Canadian bacon. The sandwich will be high in protein, and it will still taste good.
If you can't find great tomatoes, you could leave off the slice and add a few leaves of fresh spinach instead. You're still getting a little bit of a vegetable serving that way, and the mild taste of fresh spinach goes well with the earthy-tasting eggs and salty salmon.
Add a small glass of juice or some fruit, and you have a complete meal.
For its modest 214 calories, this sandwich has a lot of staying power.
Megan Murphy is a Tennessee-licensed registered dietitian and associate professor of nutrition at Southwest Tennessee Community College. Call (901)277-3062, fax (901) 529-2787, e-mail Meganmyrd@aol.com.
Egg and Salmon Sandwich
½ tsp. extra virgin olive oil
1 tbsp. finely chopped red onion
2 large egg whites, beaten
Pinch of salt
½ tsp. capers, rinsed and chopped (optional)
1 oz. smoked salmon
1 slice tomato
1 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.
Makes 1 sandwich.
Per serving (1 sandwich): 214 calories, 5 g fat, 1 g saturated fat, 7 mg cholesterol, 25 g carbohydrates, 3 g fiber, 19 g protein, 670 mg sodium.
-- Source: eatingwell.com
And if you want something quick, easy and portable, nothing beats a sandwich. The sandwich is really America's fast food, whether it's from a commercial outlet or your kitchen. Originally, sandwiches were primarily a lunch or dinner food, but as commutes have gotten longer and days more hectic, sandwiches for breakfast have become very popular, too.
Next time you are headed for a fast-food outlet on your way out in the morning, think instead about preparing today's recipe for a delicious breakfast sandwich. You can put it together in minutes, wrap it in a napkin or paper towel, grab your coffee or other morning beverage and go.
This sandwich is definitely a cut above anything you will get at a commercial drive-through. Along with the egg whites, this recipe includes a modest portion of smoked salmon, topped with a tomato slice and garnished with capers, all on a whole wheat English muffin.
Salmon is a very good source of omega 3 fatty acids, necessary for, among many things, managing blood pressure and decreasing inflammation in our bodies. Smoked salmon is saltier than fresh salmon, but in small amounts it can be accommodated into a healthful diet.
You could substitute lean ham or a slice of Canadian bacon. The sandwich will be high in protein, and it will still taste good.
If you can't find great tomatoes, you could leave off the slice and add a few leaves of fresh spinach instead. You're still getting a little bit of a vegetable serving that way, and the mild taste of fresh spinach goes well with the earthy-tasting eggs and salty salmon.
Add a small glass of juice or some fruit, and you have a complete meal.
For its modest 214 calories, this sandwich has a lot of staying power.
Megan Murphy is a Tennessee-licensed registered dietitian and associate professor of nutrition at Southwest Tennessee Community College. Call (901)277-3062, fax (901) 529-2787, e-mail Meganmyrd@aol.com.
Egg and Salmon Sandwich
½ tsp. extra virgin olive oil
1 tbsp. finely chopped red onion
2 large egg whites, beaten
Pinch of salt
½ tsp. capers, rinsed and chopped (optional)
1 oz. smoked salmon
1 slice tomato
1 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.
Makes 1 sandwich.
Per serving (1 sandwich): 214 calories, 5 g fat, 1 g saturated fat, 7 mg cholesterol, 25 g carbohydrates, 3 g fiber, 19 g protein, 670 mg sodium.
-- Source: eatingwell.com
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