Salmon-Caper Breakfast Pockets

With more fiber and less fat than your typical deli bagel with cream cheese and lox, this pocket still delivers savory speedy satisfaction. Protein-rich pouched or canned salmon in lieu of the traditional smoked and cured variety kicks loads of sodium and nitrites out of the picture.

Photo: Yvonne Duivenvoorden

By Victoria Abbott Riccardi

Serves: 4
Hands-on time: 5 minutes
Total time: 5 minutes

INGREDIENTS:

• 1/3 cup light cream cheese
• 3 tbsp capers, drained
• Zest 1/2 lemon (about 1 1/2 tsp)
• 2 whole-wheat pitas (each 6 inches in diameter), halved
• 7 oz cooked salmon (pouched or canned), flaked
• 2 Roma tomatoes, sliced
• 2 cups baby arugula leaves

INSTRUCTIONS:

1. In a small bowl, blend together cream cheese, capers and lemon zest.
2. Gently open 1 pita half and spread quarter of cream-cheese mixture on 1 side. Arrange quarter of salmon on top of cream-cheese mixture, then add quarter of tomato and tuck in 1/2 cup arugula. Repeat steps with remaining pita halves and filling.

Nutrients per breakfast pocket (1 half pita): Calories: 210, Total Fat: 7 g, Sat. Fat: 3 g, Carbs: 21 g, Fiber: 3 g, Sugars: 2 g, Protein: 16 g, Sodium: 476 mg, Cholesterol: 38 m
g