Thursday, February 13, 2014

Healthier Egg Salad

Healthier Egg Salad - 3 P+ per 1/3 cup serving
Eggs are great, they are so versatile, you can poach them, fry them, boil them and scramble them.  You can add them in things you bake to make them rise and also to bind things together like in meat loaf.  You can eat them for breakfast lunch and dinner and use them in a million different ways from custards to omelets or even decorated eggs for Easter! Eggs are also a great source of protein but unfortunately in years past they really got a bad rap for being not so good for your cholesterol, but more and more studies are showing that eggs are not as bad for you as once thought.  If you are interested in reading more on the insights of  "egg controversy" check this article out in the Huffington Post.

Egg salad is a yummy way to make eggs for lunch, but usually it is loaded with heavy fat from all the mayo that is mixed in with them. Recently I tried a great recipe to lighten up egg salad by replacing plain Greek yogurt for most of the mayo in egg salad and I thought it turned out great!  Greek yogurt has a tangy flavor that when added with the eggs and dill is a great combination.  I enjoyed it with just some low fat Ritz crackers for lunch.  If you love egg salad, you should give this recipe a try for a lower calorie high protein lunch, with only 3 P+ for a 1/3 of a cup serving it is a great choice that will keep your hunger satisfied for a long time!

Healthier Egg Salad
8 large hard boiled eggs
1/3 cup low fat Greek Yogurt
1 Tbs. low fat mayo
1 tsp dried dill or 1 Tbs. minced fresh dill
salt and pepper to taste

Directions:  Hard boil eggs.  Once eggs are cooled, chop up with chopper, or course chop with food processor (be careful not to over process.) Mix in Greek Yogurt and Mayo.  Stir in dill (I used dry) and salt and pepper to taste.  Serve as sandwich, on a bed of lettuce with some tomatoes, or with crackers.  

Cooks Notes:  This egg salad is only 3 points + for 1/3 of a cup serving when made according to the recipe.  I only had 6 eggs in my fridge so that is what I cooked up and I found it to work great but if using 8 eggs you might need to add a little more Greek yogurt to make it moist enough... this would increase your points... feel free to play with the recipe to suit your taste!




 Boil Eggs


 Coarsely chop eggs.  I use this handy dandy hand chopper, 
it works perfect to chop the eggs and clean up is quick and easy


 Gather ingredients


 Add plain Greek yogurt and mayo


 Mix in dill, salt and pepper


 Stir to combine
Enjoy as sandwich, on a bed of lettuce, or with crackers!

And of course when thinking about eggs, one must ask that age old question...

What came first the chicken or the egg?

Pondering the tough questions of the universe,
Sandy