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Egg Salad Sandwiches with Watercress

:  July/August 1994, The EatingWell Diet (2007)

Your rating: None Average: 3.6 (17 votes)

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


READER'S COMMENT:
"It's a bit watery for egg salad, but still fairly tasty. If I don't have watercress I'll add sliced cucumbers and regular lettuce. A whole bunch of cracked pepper later and you have a decent lunch. "
Egg Salad Sandwiches with Watercress Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low saturated fat | Heart healthy | Healthy weight |

View Our Nutrition Guidelines »

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

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Preparation

  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.

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).

Carbohydrate Servings: 2

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


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Recipe Categories

Ethnic/Regional
American
Servings
4
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low saturated fat
Heart healthy
Healthy weight
Main Ingredient
Eggs
Vegetarian, other
Meal/Course
Lunch
Dinner

Snack
Season
Spring
Summer
Fall
Winter
Style/Theme
Entertaining, casual
Picnic
Vegetarian
Type of Dish
Main dish, combination meal
Main dish, vegetarian
Sandwich
Snack
Ease of Preparation
Easy
Total Time
15 minutes or less
Publication
The EatingWell Diet (2007)
July/August 1994
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