Recipe courtesy of Nadia G

Egg White, Caramelized Onion and Fig Jam Sandwich

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).
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  • Level: Easy
  • Yield: Serves 4
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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


Special equipment:
Large nonstick frying pan Medium nonstick frying pan Small glass jar with tight - fitting lid Large mixing bowl
  1. 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
  2. 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.
  3. 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.
  4. 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.