Veggie Egg Salad

(6)

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.

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Cook Time:
25 mins
Total Time:
25 mins
Servings:
4
Yield:
4 servings, about 3/ cup each

Ingredients

  • 3 tablespoons nonfat plain yogurt

  • 3 tablespoons reduced-fat mayonnaise

  • ¼ teaspoon freshly ground pepper

  • teaspoon salt

  • 8 hard-boiled eggs (see Tip)

  • ½ cup finely chopped carrot

  • ½ cup chopped cucumber, peeled and seeded if desired

  • ¼ cup sliced scallions

Directions

  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

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 Facts (per serving)

135 Calories
7g Fat
7g Carbs
11g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 3/4 cup
Calories 135
% Daily Value *
Total Carbohydrate 7g 2%
Dietary Fiber 1g 3%
Total Sugars 3g
Protein 11g 22%
Total Fat 7g 9%
Saturated Fat 2g 10%
Cholesterol 189mg 63%
Vitamin A 3043IU 61%
Vitamin C 3mg 3%
Folate 36mcg 9%
Sodium 314mg 14%
Calcium 68mg 5%
Iron 1mg 6%
Magnesium 17mg 4%
Potassium 248mg 5%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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