Salmon and Egg Sandwich

7 15 456
Ingredients Minutes Calories
Prep Cook Servings
5 min 10 min 1
Salmon and Egg Sandwich
Health Highlights

Ingredients


2 slice Whole wheat bread
1/4 avocado(s) Avocado (mashed)
8 slice(s) Salmon, smoked
2 medium egg Egg, hard boiled
1 cup Mixed vegetable salad
1 cup Kale
2 tbsp Cream cheese, fat free

Instructions


  1. In a medium pot, place an egg in cold water and bring to the boil. Cook for 8-12 minutes until hard-boiled. Remove from the water, allow to cool then peel the shell.
  2. Cut the avocado in half, remove the pit, scoop out the avocado then mash with a fork. 
  3. Spread the cream cheese on each slice 
  4. Spread avocado on top of the cream cheese 
  5. Place the kale on the cream cheese 
  6. Place the salmon on top, then the egg 
  7. Serve with a salad on the side 

Notes:

  • Serve with a bowl of soup, or pair with a yogurt cup and a piece of fruit for a heartier lunch.
  • Mix it up with other toppings, such as sauerkraut, pickles, mustard, red onion, lettuce, etc.

 


Nutrition Facts

Per Portion

Calories 456
Calories from fat 188
Calories from saturated fat 44
Total Fat 20.9 g
Saturated Fat 4.8 g
Trans Fat 0.1 g
Polyunsaturated Fat 4.0 g
Monounsaturated Fat 9.3 g
Cholesterol 350 mg
Sodium 1363 mg
Potassium 1218 mg
Total Carbohydrate 44 g
Dietary Fiber 11.4 g
Sugars 12.2 g
Protein 28.4 g

Dietary servings

Per Portion


Grain 1.6
Meat Alternative 0.9
Vegetables 3.3

Energy sources


Pygal34%456.71368054213673152.396318026736341%355.5971076989558279.2885600027882425%318.16031222120637132.7431488475258234%41%25%CarbohydratesFatProtein

Meal Type(s)

Lunch




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