Chopped hard-boiled eggs bound with Greek yoghurt and mustard instead of mayonnaise, on wholegrain bread with lettuce.
Cook eggs until both the white and the yolk are firm; the USDA safe temperature for egg dishes is 71 C (160 F).
- Ready in12 minutes
- Prep4 min
- Cook8 min
- Serves1
Ingredients
- 3 eggs
- 40 g greek yoghurt, 0% fat
- 1 tsp mustard
- 2 slices wholegrain bread
- 40 g lettuce (romaine / mixed leaves)
Method
- Lower the eggs into boiling water and cook for eight minutes. Cool them in cold water, then peel and chop.
- Mix the yoghurt and mustard with salt and pepper and fold in the eggs.
- Spread the egg salad on the bread and add the lettuce.
What this plate gives you
Three eggs give about 19 g of the 31 g of protein and the yoghurt and bread the rest. The yoghurt is the point: 40 g of 0% Greek yoghurt does what two spoons of mayonnaise do for about 20 calories instead of 180, which is how an egg salad sandwich comes in at 407 calories, a fifth of a 2,000-calorie day, with 17 g of fat instead of 35. Boil the eggs for nine minutes and cool them in cold water, and the yolks stay yellow.
Swaps
- Chopped celery and chives: no change to the numbers, more crunch.
- Two eggs and two egg whites: 8 g less fat.
- A wrap for the bread: about the same numbers.
Keeping it
The egg salad keeps in the fridge for three days; the bread does not. Fill the sandwich when you eat.
