Egg Salad Sandwiches with Watercress

From EatingWell: July/August 1994, The EatingWell Diet (2007) — Subscribe Now!

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

Egg Salad Sandwiches with Watercress Recipe

4 servings

Active Time: 10 minutes

Total Time: 10 minutes

Nutrition Profile

Ingredients

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

Preparation

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.

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.

Nutrition

Per serving: 289 calories; 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.

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

2 Carbohydrate Serving

Exchanges: 1 1/2 starch, 1 1/2 medium-fat meat