Watercress, a cruciferous vegetable, adds a zesty note—and welcome phytonutrients—to this enlightened version of an American classic.

Makes 4 servings

ACTIVE TIME: 10 minutes

TOTAL TIME: 10 minutes

EASE OF PREPARATION: Easy

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

1. 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.
2. Arrange watercress on 4 bread slices. Top with the egg salad and cover with the remaining bread slices.

NUTRITION INFORMATION: Per serving: 289 calories; 11 g fat (3 g sat, 4 g mono); 373 mg cholesterol; 29 g carbohydrate; 17 g protein; 4 g fiber; 600 mg sodium; 289 mg potassium.


Nutrition bonus: Folate (30% daily value), Vitamin A (20% dv), .Iron (15% dv).


2 Carbohydrate Servings

TIP: 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.

This was very simple and good. I added some of the cucumber mint ratia (recipe found on eatingwell) to the pumpernickel bread and served it with carrots and more ratia. Very quick and kid friendly lunch.

Maureen, Peculiar, MO