The EatingWell Diet (2007)
Watercress, a cruciferous vegetable, adds a zesty note—and welcome phytonutrients—to this enlightened version of an American classic.
Active Time: 10 minutes |
Total Time: 10 minutes
8 large hard-boiled eggs, (see Tip)
3 tablespoons nonfat sour cream, or nonfat plain yogurt
1 tablespoon reduced-fat mayonnaise
1 tablespoon grainy mustard
4 scallions, trimmed and chopped
Salt & freshly ground pepper, to taste
3/4 cup washed and stemmed watercress
8 slices pumpernickel bread
Scoop out egg yolks. Place 2 yolks in a small bowl and reserve the rest for another use. Chop egg whites and reserve. Mash the yolks with a fork and stir in sour cream (or yogurt), mayonnaise and mustard. Add chopped egg whites and scallions and season with salt and pepper.
Arrange watercress on 4 bread slices. Top with the egg salad and cover with the remaining bread slices.
Per serving :
11 g Fat;
3 g Sat;
4 g Mono;
373 mg Cholesterol;
29 g Carbohydrates;
16 g Protein;
4 g Fiber;
601 mg Sodium;
289 mg Potassium
2 Carbohydrate Serving
Exchanges: 1 1/2 starch, 1 1/2 medium-fat meat
Tips & Notes
Tip: To hard-boil eggs: Place eggs in a single layer in a saucepan; cover with water. Bring to a simmer over medium-high heat. Reduce heat to low and cook at the barest simmer for 10 minutes. Remove from heat, pour out hot water and run a constant stream of cold water over the eggs until completely cooled.