MENU

Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"I suppose there are people who can pass up free guacamole, but they're either allergic to avocado or too joyless to live."
-Frank Bruni, Journalist

The refrigerator light goes on...

Yes, you can eat egg salad. The variations I will leave up to you. My brother loves Heinz India Relish and I like capers.

I have made this recipe with reduced-fat mayonnaise, and it is a little more traditional, but the avocado is rich, creamy and full of great monounsaturated fats.

Egg Sizes

Size does matter. For the most part the eggs that you buy in the store come in 3 different sizes medium, large and extra-large. Most recipes, including the ones on this site, are written using large eggs. Just as important, the nutrition information is based on large eggs and using an extra large egg has about 20% more nutrients (including calories, fat and cholesterol).

With baking or making desserts this is key because these recipes are basically chemistry and success depends on exact amounts of ingredients. If you are out of large eggs and need to use another size, here's a rule of thumb for substitution: 5 large eggs = 4 extra-large eggs = 6 medium eggs.

1 large egg = 75 calories, 5g fat, 1.5g sat fat, 2g mono fat, 6g protein, 0g carbohydrates, 63mg sodium, 212mg cholesterol


 

Egg Salad with Avocado



Servings = 6 | Serving size =about 1/2 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4.

Egg salad will keep well for 48 hours if kept refrigerated.

3 quarts water
6 large eggs
2 ribs celery (diced)
1 small shallot (minced)
1/4 tsp salt
1/8 tsp dried tarragon
2 Tbsp sweet pickle relish
fresh ground black pepper (to taste)
1 small avocado (diced)

Place 3 quarts water in a medium sized pot over high heat.

When the water is at a full boil, place the eggs in the pot and cook at a full boil for 3 minutes. Remove from the heat and let the eggs stand in the hot water for 12 minutes. Remove the eggs from the water and immediately place in ice water. After a minimum of 2 minutes in the ice water, the eggs will be easy to peel.

Coarsely chop the cooked eggs.

Add them to a mixing bowl with diced celery, shallot, salt, tarragon, pickle relish, pepper and avocado.

Fold together gently and chill at least one hour before serving.

Nutrition Facts

Serving size = about 1/2 cup

Servings = 6

.

Amount Per Serving

Calories 122 Calories from Fat 82
  % Daily Value
Total Fat 9g 14%
    Saturated Fat 3g 8%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 212mg 71%
Sodium 181mg 7%
Total Carbohydrates 1g 1%
    Dietary Fiber 2g 7%
    Sugars 0g  
Protein 7g  
Vitamin A 8% Vitamin C 7%
Calcium 4% Iron 6%
Vitamin K 10 mcg Potassium 256 mg
Magnesium 16 mg