CookingLight diet CookingLight diet

Egg and Nova Whole-Grain Waffle

Photo: Hector Manuel Sanchez
Yield
Serves 1
By Sidney Fry, MS, RD
January 2017

The Savings: 20g added sugar

The Usual: Refined-flour waffle with butter and syrup

Ingredients

  • The Upgrade:
  • 1 frozen whole-grain waffle (such as Van's 8 Whole Grains)
  • 3/4 ounce thinly sliced smoked salmon
  • 1 poached egg
  • 1 1/2 teaspoons chopped fresh dill
  • 1 1/2 teaspoons chopped fresh chives

Nutritional Information

  • Calories 173
  • Fat 8.2g
  • Satfat 1.6g
  • Monofat 1.8g
  • Polyfat 1g
  • Protein 14g
  • Carbohydrate 13g
  • Fiber 4g
  • Cholesterol 196mg
  • Iron 2mg
  • Sodium 596mg
  • Calcium 58mg
  • Sugars 1g
  • Est. added sugars 0g

How to Make It

Prepare waffle as directed. Top warm waffle with salmon, egg, dill, and chives.

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