Coming from North Jersey, I like a breakfast off a fresh baked Bagel with Nova Lox, cream cheese, onions, tomatoes, and capers for breakfast. But dieting on South Beach puts this morning delicacy out somewhere in Phase 27. Here is my quasi substitute. The missing bagel and capers hold the carbs and sodium down. Using Neufchâtel cheese (usually found next to the Cream Cheese) lowers calories and adds a tangy flavor.
4 eggs 4 oz. Smoked Salmon
1 Tbls chopped chives 2 tomatoes slices
2 Tbls Neufchâtel cheese Onion slices to taste
- In a non stick pan, spray with cooking spray. Heat on medium heat.
- Cook all 4 eggs over easy, leaving the yolks runny.
- On plates place a tomato slice, two of the over easy eggs, half of the Neufchâtel cheese, half of the smoked salmon, and sprinkle on chives.
- Serve warm.
Cal: 324 Carbs: 5g Fat: 22g Sat Fat: 7.5g Protein: 26g
Sodium: 1417g Fiber: .5g Sugar: 1.83g Cholesterol: 453g