RECIPE OF THE DAY! BREAKFAST SANDWICH SALMON & EGGS

Diabetes appropriate, Low calorie, Low cholesterol, Heart healthy, Healthy weight,High potassium,High protein.

This recipe is a great source of protein and potassium.
I can also order this breakfast sandwich when am out with friends or family in a restaurant, it's a favorite of mine to make at home.
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. Weight Watchers English muffins are smaller than regular muffins which makes the sandwich...

Makes 1 sandwich

Active Time: 15 minutes

Total Time: 15 minutes


Ingredients

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


Preparation

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.

214 calories per serving, 19 g protein; 221 mg potassium

RECIPE OF THE DAY! WINTER MORNING PUMPKIN PANCAKES

These are good any season but taste best on cold winter mornings. You can use canned or cooked fresh pumpkin.

Whether you're looking for a festive, fall breakfast or simply an alternative to the ordinary pancake, Pumpkin Pancakes are the perfect solution. The sweet hint of brown sugar mixed with pumpkin spice makes for the perfect pancake. ENJOY!


Preparation Time: Approximately 15 minutes

Cook Time: Approximately 15 minutes

Makes 6 Pancakes:


Ingredients:

2 cups baking mix, such as Bisquick

2 tablespoons packed brown sugar

1 tablespoon pumpkin pie spice

1 can (5 ounces) evaporated fat-free milk

1/2 cup canned solid pack pumpkin

2 large eggs, lightly beaten

2 tablespoons vegetable oil,(100 cal) Lite syrup (optional)


Preparation:

1. Combine the baking mix, brown sugar and pie spice in a large bowl; mix well. Stir in the milk, pumpkin, eggs and oil, mixing until the dry ingredients are completely moistened. Lightly grease the griddle or skillet with oil.

2. Heat the griddle over medium heat until hot. For 4-inch pancakes, pour a scant 1/4 cup batter onto the hot griddle. Turn the pancakes when the tops are covered with bubbles and the edges look cooked. Cook the second sides until golden brown. Serve warm with Lite syrup, if desired.

Suggestion: You can use fresh fruit or 100% Fruit Preserves to cut the calories down even more.

Tip: Pancakes can be made into jack-o'-lanterns by using dried cranberries or raisins for the face. Immediately after pouring batter onto griddle, arrange fruit to make eyes, nose and crooked mouth before batter sets up.

370 calories Per Serving: 3 medium Pancakes with (100 cal) Lite syrup