Health

Scrambled Eggs With Smoked Salmon, Spinach, and Chives

Scrambled Eggs With Smoked Salmon, Spinach, and Chives Photo: Leigh Beisch

Ingredients

  • 1 tablespoon olive oil
  • 5 large eggs
  • 1/4 teaspoon freshly ground black pepper
  • 3 ounces thinly sliced smoked salmon, diced
  • 1/2 cup (4 ounces) 1/3-less-fat cream cheese, diced
  • 1 cup chopped fresh spinach
  • 3 whole wheat English muffins, split and toasted
  • 1 tablespoon chopped chives (optional)

Preparation


1. Heat oil in medium nonstick skillet over medium heat. Combine eggs and pepper in medium bowl; stir well with whisk. Pour egg mixture into skillet; cook 30 seconds or until mixture begins to thicken, stirring slowly with wooden spoon.

2. Stir in salmon and cream cheese; cook 30 seconds, smashing cream cheese lumps with spoon. Stir in spinach; cook 2 minutes or until spinach wilts and eggs are cooked, stirring constantly. Top each muffin half with 1/2 cup egg mixture. Garnish with chives, if desired.

Note: Nutritional analysis includes Sugars 3g.


  • Prep Time:
  • Cook Time:

  • This filling breakfast of scrambled eggs, salmon, and spinach on whole wheat English muffins is quick, easy, and satisfying!
  • Yield: 6 servings (serving size: 1/2 cup egg mixture over 1/2 toasted english muffin)

Nutritional Information

Calories per serving: 210
Fat per serving: 11g
Saturated fat per serving: 4g
Monounsaturated fat per serving: 5g
Polyunsaturated fat per serving: 1g
Protein per serving: 13g
Carbohydrate per serving: 15g
Fiber per serving: 2g
Cholesterol per serving: 190mg
Iron per serving: 2mg
Sodium per serving: 613mg
Calcium per serving: 138mg

Good to Know

This protein-packed wake-up call is full of the heart-healthy good fats—omega-3s. Substitute a plain English muffin with a whole-wheat variety and get triple the fiber and iron and almost six times the calcium.