Scrambled eggs with smoked salmon, capers and dill


The addition of smoked salmon to scrambled eggs is a real treat. The key is to add the smoked salmon after the eggs have come off the heat so as not to cook the salmon.

Lightly coat a nonstick skillet with cooking spray. Add the oil and warm it over medium heat. Add the onions and sauté for 3 min¬utes, or until soft. Add the egg substitute and scramble until the eggs are just set. Remove from the heat and add the smoked salmon, capers and dill. Serve immediately.

1 tsp oil
1/2 cup finely diced red onion
1 1/2 cups egg substitute (or 6 large eggs)
1/4 cup diced smoked salmon (about 1 oz)
1 tsp chopped capers
2 Tbsp chopped fresh dill

Nutritional Analysis per Serving

Calories 221
Protein 26 g
Fat 9.5 g
Saturated Fat 1.6 g
Carbohydrates 7 g
Cholesterol 5 mg
Sodium 452 mg
Fiber 1 g

Prep Time: 10 minutes
Cook Time: 4 minutes

Serves 2

Nutrition Watch: Salmon is a good source of omega-3 fatty acids, which are “healthy” fats, beneficial because they lower blood pressure, triglyceride (fat in the blood) levels and the risk of blood clots. They are the building blocks of nerve tissue and brain cells. Smoked salmon, however, is high in salt. Eat it in moderation if you are watching your blood pressure.