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Dilly Egg Salad Sandwiches
By Sandra Woodruff
Apr 6, 2009, 08:58
Yield: 4 servings
6 hard-boiled omega-3-enriched eggs, peeled and chopped
1/3 cup nonfat or light mayonnaise
1 1/2 tablespoons Dijon mustard
1/3 cup finely chopped celery
1/3 cup thinly sliced scallions
1/4 cup chopped dill or sweet pickles, well drained
1 tablespoon finely chopped fresh dill or 1 teaspoon dried dill
freshly ground black pepper
8 slices pumpernickel, dark rye, or multigrain bread
1 1/2 cups alfalfa or spicy sprouts
1. Place the eggs in a medium bowl and mash with a pastry cutter or
potato masher. Add the mayonnaise, mustard, celery, scallions, pickles,
and
dill. Sprinkle with some pepper and stir to mix.
2. Lay the bread slices on a flat surface (spread each one with a
teaspoon of mayonnaise or mustard if desired). Top 4 of the bread
slices with a-quarter of the egg salad and sprouts. Top with the
remaining bread slices and cut each sandwich in half. Serve
immediately.
Nutritional Facts (per serving)
Calories: 323
Carbohydrates: 40 g
Fiber: 5.4 g
Fat: 11 g
Sat. Fat: 3.1 g
Cholesterol: 318 mg
Protein: 18 g
Sodium: 790 mg
Calcium: 124 mg
Potassium: 335 mg
GI rating: moderate
Diabetic exchanges: 1 1/2 medium-fat meat, 2 starch, 1 vegetable
To reduce calories and carbs:
Use “light” multigrain or whole-wheat bread, with 50 calories and 7 to
9 grams carb per slice (-80 calories, -15g carb, -1 starch exchange).
To reduce fat and cholesterol:
Use 4 whole eggs plus 4 egg whites instead of 6 whole eggs (-22
calories, -2.3 grams fat, -106 mg cholesterol). Or use 3 whole eggs
plus 3/4 cup mashed silken firm tofu (-29 calories, -2.3 grams fat,
-159 mg cholesterol).
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