Contributed By: wanda22
South Beach Diet
Phase 1
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Total Preparation Time: 15 to 30 minutes
Ingredients: Fish
Fish
Actual Cooking Time: 15 to 30 minutes
Number of Servings: 2
Meal Type: Breakfast & Brunch
Ingredients
8 Stalkes fresh asparagus
1 tablespoon Extra-virgin olive oil
1/2 Bermuda onion
1/4 cup Dry-packed sun-dried tomatoes
2 ounces Smoked salmon
1/2 cup Liquid egg substitute
1/4 cup Water
3 tablespoons Nonfat dry milk
1/4 teaspoon Chpped fresh marjoram
Pinch freshly ground black pepper
Fat-free sour cream (optional)
Salmon roe (optional)
Chives (optional)
Preparation
Boil 1" of water in a lare skillet. Add the asparagus and cook uncovered, until tender-crisp. Coat an overproof 8" skillet with cooking spray and place over medium-low heat until hot. Add the olive oil and sautè the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
Preheat the broiler. Combine the egg substitute, water, dry milk, marjoram, and pepper. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet. Place the skillet under the broiler 4"-6" from the heat with fat-free sour cream, salmon roe, marjoram, and chives if desired. Slice into wedges and serve immediately.
Cook's Notes
Try substituting 1 cup of broccoli florets for the asparagus and 2 ounce of ham for the salmon.
Nutrition Information