The Secret to this Healthy Recipe for Egg Salad Sandwiches is to use Egg Whites. Same Great Taste but the Sandwich Filling has only 151 Calories, 0.1 Gram of Fat and no Cholesterol.
We’ve been enjoying re-reading the classic cookbook 500 Fat-Free Recipes by Sarah Schlesinger, first published way back in 1994. Yes, this is a pre-Internet book!
Sarah’s Egg Salad Sandwich Supreme recipe tastes great when served with the Healthy Recipe for Butternut Zucchini Apple Soup that we are also featuring this month.
According to Sarah, the filling has 151 Calories per serving, with 0.1 g Fat, 0 mg Cholesterol, 12 g Protein, 25 g Carbohydrates and 387 mg Sodium. (To keep in perspective, 1 teaspoon salt = 2,300 mg Sodium.)
You’ll need about 15 minutes to prepare the ingredients and 20 minutes to cook the eggs.
Here is your shopping list for Egg Salad Sandwich Supreme:
|Celery||1/2 cup, chopped|
|Scallion||1/3 cup, chopped|
|Bell Pepper, Green||1/3 cup, chopped|
|Nonfat Mayonnaise or Vegenaise*||1 tablespoon|
|Nonfat Yogurt||3 tablespoons|
|Black Pepper, Ground||1/4 teaspoon|
|Dijon Mustard||1 teaspoon|
|Nonfat Rye Bread||8 slices|
|Romaine Lettuce||Leaves from 1 head|
Vegenaise? It’s a Vegan Version of Mayonnaise
You may have noticed Vegenaise is an option on our ingredient list. Well this may be ironic for a recipe made of eggs to use a vegan version of Mayonnaise, but Vegenaise from Follow Your Heart actually tastes great. Here’s a review from Slate Magazine’s Katherine Goldstein. Where can you buy Vegenaise in Houston? The usual suspects (Whole Foods, the new HEB on Alabama, Field of Greens) carry it, along with some Kroger stores. Check out this handy store locator to find who carries it near you.
Now let’s get cooking!
|Place eggs in a saucepan and cover them with cold water. Over medium heat bring the water to a boil. Immediately reduce heat and let water simmer for 15 minutes.|
|Plunge hard-cooked eggs into cold water. When they have cooled, shell the eggs and discard the yolks, reserving the whites.|
|Chop the egg whites.|
|Combine the chopped egg whites, celery, scallion, green pepper, mayonnaise, yogurt, black pepper, and Dijon mustard in a bowl.|
|Spread four slices rye bread with the egg salad mixture. Top with romaine lettuce leaves and the remaining four slices rye bread.|
We hope you enjoy this healthy recipe for Egg Salad Sandwich Supreme. Try serving it with the Healthy Recipe for Butternut Zucchini Apple Soup. And don’t forget to check out our complete list of healthy recipes that we’ve featured in our Newsletter.