I eat this sandwich a coupla times a week – it’s so good that you wouldn’t even know it’s diet food. See, caramelized onions are king when you’re dieting: they’re super low in fat, super cheap, and make anything taste great (…well, anything that tastes great with caramelized onions).
| Level: | Easy |
| Yield: | Serves 4 |
Ingredients
- 2 tbsp plus 1 tsp extra-virgin olive oil
- 3 red onions, sliced into 1/4 inch-rings and separated
- 1 1/4 tsp sea salt
- 8 egg whites (2 egg whites per sandwich)
- 1 tsp piment d’Espelette
- Freshly cracked black pepper, to taste
- 1 tbsp aged balsamic vinegar, minimum 7 years old
- 1 tbsp maple syrup
- 4 cups baby arugula
- 1 cup fresh blueberries
- 8 slices flax-seed or whole-wheat bread, sliced 1/2 inches thick
- Fig jam
Instructions
- CARAMELIZED ONIONS: Heat 1 tablespoon of extra virgin olive oil in a large nonstick frying pan over medium heat. Add the onions and 1/4 teaspoon of sea salt, and stir to coat evenly. Saute for 8 minutes. Then turn the heat down to medium low and saute for another 40 minutes, until they’re a deep amber color and have reduced to one third of their original volume
- EGG WHITE OMELETS: Heat a medium nonstick pan over medium heat. Add a teaspoon of extra virgin olive oil, and use a paper towel to lightly grease the pan and remove the excess oil. Beat 2 egg whites with 1/4 teaspoon of piment d’Espelette, 1/4 teaspoon of sea salt, and some freshly cracked black pepper. Pour the egg whites into the pan, and cook for about 3 minutes, until opaque and slightly firm. Flip over the egg white omelet, and cook for an additional minute or two. Repeat with the remaining eggs.
- BLUEBERRY & ARUGULA SALAD: In a jar, combine 1 tablespoon of extra virgin olive oil, aged balsamic, and maple syrup. Close the jar tightly and shake vigorously to emulsify. In a large bowl, toss the arugula and blueberries with the dressing.
- SHKIAFFING IT TOGETHER: Toast the bread and slather one half of each sandwich with a tablespoon of fig jam and a tablespoon of caramelized onions. Add an egg white omelet, top with a second slice of toasted bread, and serve with 1 cup of arugula and blueberry salad on the side.
Nutrition Facts
| Serving Size | 1 of 4 servings |
| Calories | 339 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Carbohydrates | 47 g |
| Dietary Fiber | 7 g |
| Sugar | 15 g |
| Protein | 15 g |
| Cholesterol | 0 mg |
| Sodium | 633 mg |
| Serving Size | 1 of 4 servings |
| Calories | 339 |
| Total Fat | 11 g |
| Saturated Fat | 2 g |
| Carbohydrates | 47 g |
| Dietary Fiber | 7 g |
| Sugar | 15 g |
| Protein | 15 g |
| Cholesterol | 0 mg |
| Sodium | 633 mg |