Salmon is a natural source of immune-boosting vitamin D, protein and omega-3 fatty acids and this dish costs less than $2.00 per serving!
Time: 10 minutes Serves: 6
- 6 eggs
- 6 egg whites or egg substitute
- Freshly ground black pepper
- 1 Tbsp olive oil
- 1/4 cup spring onions, minced
- 1/2 cup smoked salmon, diced
- 1/4 cup reduced-fat cream cheese
- Combine eggs and egg whites in a bowl and season generously with pepper and lightly beat until slightly frothy.
- In a large frying pan over medium heat, heat olive oil and cook minced onions until translucent, about 3 minutes. Remove onions and set aside.
- Turn heat up to medium-high and add eggs to pan. Cook until firm, about 2 minutes, gently lifting edges to allow raw egg to flow under the omelet.
- Gently flip omelet. Add salmon, cream cheese and cooked onions to one-half of the omelet, then fold the other half over.
- Cook until cheese melts, about 2 minutes.
Nutrition Per Serving: 143 calories, 13g protein, 2g carbohydrates, trace fiber, 9g fat, 3g saturated fat, 220mg cholesterol, 262mg sodium.
Mix it Up!
- Serve omelet wedges on whole-grain rolls topped with fresh tomato slices.
- Cook chopped broccoli and zucchini with onions before adding to omelet.
- Use smoked turkey and Swiss cheese instead of salmon and cream cheese.
From our sister publication, Diabetes Focus (Spring 2011)