Round out your breakfast: Add half a small whole-grain bagel, 1 cup plain nonfat yogurt and 1/2 cup orange juice.
Recipe information
Yield
Makes 4 servings
Ingredients
3 whole eggs
3 egg whites
Pinch of salt
1 tbsp chopped chives
1/2 cup 2 percent milk
1 tsp canola (or olive) oil
1/2 cup Neufchâtel cheese (or lowfat cream cheese)
2 oz smoked salmon, diced
Preparation
Preheat oven to 400°F. In a large bowl, combine eggs, egg whites, salt, chives, and milk and mix well. Heat oil in a nonstick, ovenproof saute pan 30 seconds, tilting pan to distribute oil. Add egg mixture. Using a spatula, move egg mixture so it cooks evenly, about 30 seconds, or until eggs begin to set. Remove from heat. Spread cheese evenly over egg mixture. Top with smoked salmon. Place pan in oven and bake until slightly browned all over, about 15 to 20 minutes. Remove from oven and cut into 4 equal wedges.
Nutrition Per Serving
Nutritional analysis per serving: 160 calories
10 g fat (4 g saturated fat)
4 g carbohydrates
14 g protein
trace fiber
#### Nutritional analysis provided by Self
