Our family had many creative
ways to eat those hard-boiled eggs that are still smart, as they
are low in fat and include vegetables, beans, or a whole grain.
One version was an egg curry served over brown rice. We also
ate egg salad made with chopped spinach, scallions, roasted red
peppers and a splash of buttermilk. Deviled eggs were stuffed
with mashed canned tuna in place of the yolks.
This healthful combination of
eggs, white beans and olives has a deliciously Mediterranean
flavor and tastes great on whole-wheat toast with romaine lettuce.
Egg Salad with White Beans
- Makes 4 servings (2
1/2 cups egg salad mixture).
4 hard-cooked eggs
1 cup canned small white beans, rinsed and drained
3 Tbsp. chopped Kalamata olives
2 Tbsp. minced chives
1 tsp. Dijon-style mustard
3 dashes hot pepper sauce, or to taste
1/2 tsp. ground black pepper
8 Boston lettuce leaves
8 slices seedless cucumber, cut diagonally
1 large tomato, cut in 8 wedges
1 Tbsp. fresh lemon juice
1/4 tsp. salt
2 tsp. extra-virgin olive oil
In a mixing bowl, coarsely chop
the eggs. Add the beans. Spread the olives on a paper towel and
blot well, then add them to the salad. Add the chives, mustard,
hot sauce and
1/2 teaspoon ground pepper. Using a fork, mix until salad is
Arrange 2 lettuce leaves on
each of 4 salad plates. Mound one-fourth of the egg salad in
the center of each plate.
Place the cucumber and tomatoes
in a mixing bowl. In a small bowl, whisk the lemon juice with
1/4 teaspoon salt until the salt dissolves, then whisk in the
oil. Add pepper to taste. Pour the dressing over the vegetables
and toss to coat. Arrange 2 cucumber slices and 2 tomato wedges
on each plate around the salad. Serve immediately.
Per serving: 167 calories, 7
g. total fat (2 g. saturated fat), 14 g. carbohydrate, 10 g.
protein, 3 g. dietary fiber, 266 mg. sodium.