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).
Egg White with Caramelized Onions and Homemade Fig Jam Sandwich with Salad and Maple Balsamic Dressing
1 hr 30 min
10 min
4 servings
1 hr 30 min
10 min
4 servings


Caramelized Onions: 
  • 1 tablespoon extra-virgin olive oil
  • 3 red onions, sliced 1/2-inch thick
  • 1/4 teaspoon sea salt
Fig Jam:
  • 1 pound figs, stems trimmed, cut into quarters
  • 1/4 cup raw sugar
  • 1 teaspoon grated lemon zest
  • Extra-virgin olive oil
  • 8 egg whites (2 whites per sandwich)
  • 1 teaspoon piment d'espelette
  • Freshly cracked black pepper
  • 1 teaspoon extra-virgin olive oil
  • 1 teaspoon aged balsamic vinegar
  • 1/2 teaspoon pure maple syrup
  • 4 cups baby arugula
  • 1 cup fresh blueberries
  • 8 slices flaxseed or whole-wheat bread (1/2-inch thick)


For the caramelized onions: Heat a nonstick skillet over medium heat. Add the olive oil and onions, separating them, and sprinkle with the salt. Saute for 10 minutes, then turn down the heat to medium-low and cook until the onions are deep amber in color, another 35 to 40 minutes.

Meanwhile, for the fig jam: Combine 1/4 cup water, the figs, sugar and lemon zest in a saucepan and simmer over low heat until thick, 45 to 60 minutes. For the eggs: Heat a medium nonstick skillet over medium heat. Add 1 teaspoon olive oil and use a paper towel to grease the pan and remove the excess oil. Crack 2 egg whites into a bowl and beat with a whisk. Pour the whites into the skillet and add 1/4 teaspoon piment d'espelette and some black pepper. Cook until opaque, 1 to 3 minutes. Flip and cook for another minute. Transfer to a plate. Repeat with the remaining eggs to make 3 more omelets.

For the salad: Combine the olive oil, vinegar and maple syrup in a small jar with a tight-fitting lid. Seal the jar and shake vigorously to blend. Toss the arugula and blueberries with the dressing. Toast the bread. Spread 1 tablespoon jam on each of 4 slices of toast and add 1 tablespoon caramelized onions. Top with the egg whites and cover with the remaining slices of toast. Serve with the salad.

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