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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.

 

"A fat kitchen makes a lean will."
-Benjamin Franklin, Statesman

The refrigerator light goes on...

This is a great twist on traditional egg salad. The caramelized onion adds a great sweetness to the creamy egg salad.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


 

Egg Salad with Roasted Onion



Servings = 2 | Serving size =about 2 cups salad

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe keeps well in the refrigerator for about 3 days.

spray olive oil
1 large white onion (peeled and both ends cut off)
3 quarts water
4 large eggs
2 Tbsp curly parsley (chopped)
1 medium green onion (chopped)
2 Tbsp reduced fat mayonnaise
1/8 tsp salt
fresh ground black pepper (to taste)

Preheat the oven to 325F.

Spray a large skillet (one with a lid) with oil. Place the onion in the pan and cover. Place the pan in the oven and roast for about 20 minutes. Turn the onion over and place the pan back in the oven. Roast for another 15 to 20 minutes. Remove, cool and then place the onion in the refrigerator.

Place the water in a large stock pot over high heat.

When the water boils, add the eggs in their shells. Let the eggs boil for 3 minutes. Remove the pan from the heat and let the eggs stand in the hot water for 12 minutes. After 12 minutes, run cold water over the eggs until they are cool enough to touch, then place the eggs in the refrigerator to cool.

After the eggs are cool, peel them and place in a bowl. Using a fork, break up the eggs into small pieces.

Take the onion out of the refrigerator and chop coarsely. Add to the eggs, along with the parsley, green onion, mayonnaise, salt and pepper. Mix well.

Place the salad in the refrigerator and chill until ready to serve.

Nutrition Facts

Serving size = about 2 cups salad

Servings = 2

.

Amount Per Serving

Calories 215 Calories from Fat 115
  % Daily Value
Total Fat 13g 20%
    Saturated Fat 4g 18%
    Monounsaturated Fat 5g  
    Trans Fat 0g  
Cholesterol 427mg 142%
Sodium 392mg 16%
Total Carbohydrates 12g 4%
    Dietary Fiber 2g 6%
    Sugars 5g  
Protein 14g  
Vitamin A 18% Vitamin C 20%
Calcium 8% Iron 13%
Vitamin K 81 mcg Potassium 288 mg
Magnesium 23 mg