NUTRITION
MADE EASY
Leaner, Greener Egg Salad
Our fruity trick cuts fat in half, keeping all the
creamy goodness of the classic.
BY S IDNEY F RY, M S, RD
Avocado-Egg Salad
Sandwiches with
Pickled Celery
Recipe p. 68
P H O T O G R A P H Y: J E N N I F E R C A U S E Y; F O O D S T Y L I N G : K E L L I E G E R B E R K E L L E Y; P R O P S T Y L I N G : L I N D S E Y L O W E R
E
gg salad is a lunchtime favorite, a
go-to because it’s
quick, easy to
prepare, and rich
in flling protein. It’s a “salad”
by name, yes, but a typical
homemade version can load on
more than 23g of fat and almost
900mg sodium—suddenly
making your so-called light
lunch feel anything but. We
knew a rescue was in order.
To start, we looked to one
of our favorite ingredients to
replace most of the mayo:
avocado. When mashed to a
smooth puree, it keeps our
salad nice and creamy, with a
fruity richness. But wait—
avocado is high in fat, right?
One tablespoon of the green
stuf contains only 2g fat—
much better than mayo’s 11g
fat. Crunchy quick-pickled
celery stands in for pickle relish
to save sodium. To reduce sat
fat just a bit more, we hold out
a couple of the egg yolks and
drop white sandwich bread in
favor of a whole-grain variety
with crunchy sunfower seeds
to boost fber; a handful of the
nutty nuggets go into the salad,
too, for textural appeal. Our
lightened sandwich is a wholegrain, feel-good handful you’ll
be happy to tote to work.
OUR EGG SALAD
SANDWICH SAVES
80 calories, 11.1g fat,
and 303mg sodium over
the traditional egg salad
sandwich. Bonus:
4.5g more fber.
66 C O O K I N G L I G H T M A Y 2 0 1 5
S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .
NUTRITION
MADE EASY
AVO PUREE
Mashed avocado
replaces most of the
mayonnaise, keeping
the salad creamy
and rich while
lowering calories,
fat, and sodium.
AVOCADO-EGG SALAD
SANDWICHES WITH
PICKLED CELERY
QUICK PICKLES
A speedy soak in
vinegar, water, and
sugar pickles celery,
saving 230mg sodium
per tablespoon over
pickle relish.
FEWER YOLKS
We hold out two
egg yolks to keep fat
and calories in check.
Use them chopped
on salads, grated on
steamed asparagus,
or sliced on toast.
68 C O O K I N G L I G H T M A Y 2 0 1 5
Hands-on: 20 min.
Total: 25 min.
To prevent avocado from browning
in leftover egg salad, place any
remaining salad in a bowl and
cover surface with plastic wrap.
Then cover the entire bowl tightly
with plastic wrap.
6
3
3
2
1⁄
4
1⁄
4
1
large eggs
tablespoons water
tablespoons cider vinegar
teaspoons sugar
cup fnely chopped celery
cup mashed ripe avocado
tablespoon canola
mayonnaise
1 teaspoon fresh lemon
juice
3⁄
4 teaspoon Dijon mustard
1⁄
2 teaspoon black pepper
3⁄
8
teaspoon kosher salt
2 tablespoons dry-roasted
salted sunfower seeds
8 (1-ounce) slices wholegrain sunfower bread,
toasted (such as Ezekiel)
1 cup baby arugula
4 heirloom tomato slices
1. Add water to a large
saucepan to a depth of 1
inch; set a large vegetable
steamer in pan. Bring water
to a boil over medium-high
heat. Add eggs to steamer.
Cover and steam eggs 16
minutes. Remove from
heat. Place eggs in a large
ice water–flled bowl.
2. While eggs cook, combine 3 tablespoons water,
vinegar, and sugar in a
medium microwave-safe
bowl; microwave at HIGH
2 minutes or until boiling.
Add celery; let stand 15
minutes. Drain.
3. Meanwhile, combine
avocado, mayonnaise, juice,
mustard, pepper, and salt in
a medium bowl, stirring
well until smooth.
4. Peel eggs; discard shells.
Slice eggs in half lengthwise;
reserve 2 yolks for another
use. Chop remaining eggs
and egg whites. Gently stir
eggs, celery, and sunfower
seeds into avocado mixture.
Top 4 bread slices with
about 1 ⁄2 cup egg mixture,
1⁄
4 cup arugula, 1 tomato slice,
and remaining 4 bread slices.
SERVES 4 (serving size: 1 sandwich)
CALORIES 297; FAT 12.3g (sat 2.6g, mono
4.7g, poly 4g); PROTEIN 17g; CARB 29g;
FIBER 6g; CHOL 186mg; IRON 3mg;
SODIUM 591mg; CALC 107mg
S C A N P H O T O S , S AV E R E C I P E S . S E E P A G E 6 .
P H O T O G R A P H Y: ( L E F T , T O P T O B O T T O M ) J E N N I F E R C A U S E Y; F O O D S T Y L I N G : R A C H E L J O H N S O N ; P R O P S T Y L I N G : C L A I R E S P O L L E N
FOR BETTER
EGG SALAD