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Veggie Egg Salad

March/April 2012

Your rating: None Average: 4 (29 votes)

Crunchy carrot, cucumber and scallions are a colorful addition to this vegetarian egg salad recipe. Pack it with some crunchy crackers and tomatoes for a healthy, light lunch.


Veggie Egg Salad Recipe

Makes: 4 servings, about 3/4 cup each

Active Time:

Total Time:

Ingredients

  • 3 tablespoons nonfat plain yogurt
  • 3 tablespoons reduced-fat mayonnaise
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt
  • 8 hard-boiled eggs (see Tip)
  • 1/2 cup finely chopped carrot
  • 1/2 cup chopped cucumber, peeled and seeded if desired
  • 1/4 cup sliced scallions

Preparation

  1. Combine yogurt, mayonnaise, pepper and salt in a medium bowl.
  2. Halve eggs and discard 4 of the yolks (or save for another use). Add whites and the remaining 4 yolks to the bowl and mash to desired consistency. Gently stir in carrot, cucumber and scallions.

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 cover the eggs with ice-cold water. Let stand until cool enough to handle before peeling.

Nutrition

Per serving: 135 calories; 7 g fat (2 g sat, 2 g mono); 189 mg cholesterol; 7 g carbohydrates; 0 g added sugars; 11 g protein; 1 g fiber; 314 mg sodium; 248 mg potassium.

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 lean meat, 1/2 fat



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