This dish is packed with protein, healthy fat and whole grains which are invaluable with each meal (and snack) in order to avoid cravings and feel satiated. Also, the nice thing about this dish is that the only cooking necessary is to soft boil your eggs.

I purposely have decided not to give calorie counts on because, in my opinion,  if you are eating healthfully and conscientiously, there is not a need to count. Personally, I have found that I tend to overeat, not listen to my body or simply make poor choices as a result of counting calories.  Every meal on this site was created with this same idea in mind…eat smart, try not to count calories but, instead, listen to your body’s cues and cook at home as often as possible so that you know what is in your food.  In doing so, the food you consume will be higher in quality and lower in calories by design. 


Ingredients: 2 oz. Scottish smoked salmon, 2-3 tbs. low fat ricotta cheese, 1 egg, 1-2 slices of multigrain bread, fresh-cracked black pepper and 1 tsp. rinsed nonpareil capers, if desired…  1 serving


Step 1:  Timing is everything with soft boiling eggs. Bring a pot filled with a few inches of water to a boil. Carefully lower your egg(s) into the pot. Lower the heat to a simmer and cover pot with lid. Set a timer for 5 minutes if cooking up to 3 eggs.  Add a few seconds more if cooking additional eggs.  After 5 minutes, remove eggs immediately from the pot with a slotted spoon and run under cold water for approximately 1 minute to stop the cooking process.  Set aside in a separate bowl until ready to plate.  The result is a warm, firm egg white and a runny yolk perfect for dipping.


Step 2:  Toast your bread while simply arranging the salmon, ricotta cheese and capers on your plate. Next, the egg can be peeled entirely and served in an egg cup sprinkled with black pepper as I did. Alternatively, the eggshell can remain intact and you can carefully remove the tops with an egg cutter or by gently tapping with a knife to remove the top portion of shell and egg.  This allows for easy dipping of your toast into the soft yolk.  This requires a little more effort. An option would be to simply rough chop your egg with a fork right onto your plate.


Step 3:  Cut toasted bread into strips to allow for easy dipping into the egg.


Tip: There is something to be said for making your plate look pretty. It encourages me to take my time throughout the meal, prevents me from overeating and makes it an enjoyable experience that doesn’t leave me wanting for something more.