Boost workout with right foods at right time

Salmon (Kirk McKoy/Los Angeles Times)

4 tablespoons reduced-fat cream cheese, softened

8 slices pumpernickel bread, toasted

8 slices tomato

2 large leaves romaine lettuce, cut in half

1. Combine salmon, onion, lemon juice, olive oil and pepper to taste in a bowl.

2. Spread 1 tablespoon cream cheese on each of 4 slices of bread.

3. Spread 1/2 cup salmon salad over the cream cheese.

4. Top with 2 tomato slices, a piece of lettuce and another slice of bread.

Nutrition information per serving: 286 calories, 9 g fat, 3 g saturated fat, 34 mg cholesterol, 29 g carbohydrates, 0 g added sugars; 22 g protein, 645 mg sodium, 4 g fiber, 262 mg potassium

Nutrition bonus: Folate (22 percent daily value), iron and vitamin C (17 percent DV), source of omega-3s.

Carbohydrate servings: 2

Exchanges: 2 starch, 1/2 vegetable, 2 lean meat, 1 fat

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