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Recipe of the Week – Bagel with Smoked Salmon & Egg Whites

Posted on: Tuesday 2nd June 2015

by Chef Tim Reacher at  MaccaX gives us a great post workout breakfast

Bagel with Smoked Salmon & Egg Whites

-1 whole wheat bagel thin
-1/2 cup egg whites
-3 oz smoked salmon
-2 slices tomato
-1 slice red onion
-4 leaves of bibb (butter or Boston) lettuce
-1 tsp capers
-little lemon zest to taste
-lots of fresh ground black pepper–get a peppermill if you don’t have one! Trust me, there is a difference

1)using pan spray in a small non stick pan cook the egg whites. It works better and easier if you make this like an omelet so it doesn’t fall out of the sandwich
2) toast the bagel
3) assemble the sandwich with the lettuce, tomato, onion, egg, smoked salmon, a zest from the lemon (use a microplane), lots of fresh cracked pepper, and and salt if you want–be carefull as the smoked salmon and capers will provide some salt

* you can also add a Tbs of whipped cream cheese if you want. It really isn’t too calorie heavy in the whipped form and so much tastier than the light cream cheese. I have also used a smear of greek yogurt to provide that same flavor profile and it works great

I had this with half a cup of blueberries

here are the numbers for the sandwich and berries:

347 calories; 47 g carbs (all complex and good for you carbs; 4 g of fat (from the salmon which is great fat for you); and 37 g of protein


Posted in Athlete's Journey » Nutrition

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