Skinny Egg Salad Sandwiches

  May 22, 2015  |    Blog>Recipes

As registered dietitians people are always asking us about carbs—are they good for you? Are they bad for you? Well, if you have read any of our books including our latest The Nutrition Twins Veggie Cure, you know that we are all for quality carbohydrates (Oh yeah!)—and research shows including them in your diet lowers the risk of heart disease, diabetes and obesity—yaaas!

And we find that when people completely avoid quality carbs like beans, fruits, whole grains like quinoa (and other quality grains including our Skinny Fried Rice, our Quick & Creamy Quinoa with Beans and Spinach, our Choco-nilla Oats n’ Quinoa Swirl and oatmeal, and sweet potatoes (Sweet Potato and Carrot Mash, etc. they end up overeating and also end up bingeing on sweets when they get their hands on them… but that’s for another day when we’ll teach you how to make sure you’re eating them the right way (and making sure they don’t backfire!)!

Because today we’re talking about those days when you want a crunchy sandwich (aka in our world a “sammie”) that is super low in calories, but totally satisfying. When we were in high school, we’d spend our summer days at the pool—we’d ride our bike there, play ball games and swim when we were there and we always felt that we wanted something refreshing and lighter for lunch—something that didn’t make us feel overly stuffed when we were wearing our bathing suits. We started wrapping our sammies in lettuce and using it as the wrap. And as time went by we started making other refreshing and light sandwiches. Remember our Skinny Cucumber Sandwiches? We went coocoo for those Cooocumber Sammies, (thanks for helping them go gangbusters on pinterest! Lyssie spotted the re-pinning action and excitedly, immediately called Tammy and we realized that the party must go on! So we made these little nips!

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Skinny Egg Salad Sandwiches

Serves 8

Ingredients
2 tablespoons plain nonfat Greek yogurt, ideally organic
2 teaspoons Dijonnaise
1/4 tsp lemon juice
1-1/2 tbsp (3/4 ounce) avocado, optional
3/4 Tablespoon fresh dill, finely chopped
4 hard-boiled eggs (we use Eggland’s Best because they have 25% less saturated fat and four times the vitamin D compared to other eggs)
Freshly ground pepper, to taste
Salt to taste, optional
1 large cucumber (the wider, the better)
4 large radishes (the wider the better)
1 medium ripe on the vine tomato

Directions
1. Place yogurt in a medium bowl with, dijonnaise, lemon juice, avocado (if using) and dill and mash together with a fork. Mash until creamy throughout.
2. Chop eggs and stir them gently in the yogurt mixture.
3. Season with salt and fresh cracked pepper to taste.
4. Set aside in refrigerator.
5. Slice the cucumber horizontally so that you make large round coins about 1/4-1/2 inch thick. Slice the radishes horizontally so that you make round coins about 1/4-1/2 inch thick.
6. Place four cucumber “coins” on a plate and four radish “coins” on the plate. Top them with 1/4 cup egg salad. Add a tomato slice to the cucumber coin sandwiches and add a sprinkle of fresh cracked pepper and cover with a cucumber coin. Cover radish sandwiches with a radish coin, if desired.
7. Enjoy your Skinny Sammies!
We recommend having at least 4 sammies for yourself! That way you’ll have about 160 calories and 12 grams of protein and 4 grams of fiber.

Nutrition Facts per Serving for one Sandwich:

40 Calories, 1 g carbohydrate, 2 g fat, 3 g protein, 1 g fiber, 1 g saturated fat

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The Nutrition Twins work with Eggland’s Best to help people to get more nutrients.

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Skinny Egg Salad Sandwiches
 
Author:
Serves: 8
Ingredients
  • 2 tablespoons plain nonfat Greek yogurt, ideally organic
  • 2 teaspoons Dijonnaise
  • ¼ tsp lemon juice
  • 1-1/2 tbsp (3/4 ounce) avocado, optional
  • ¾ Tablespoon fresh dill, finely chopped
  • 4 hard-boiled eggs (we use Eggland’s Best because they have 25% less saturated fat and four times the vitamin D compared to other eggs)
  • Freshly ground pepper, to taste
  • Salt to taste, optional
  • 1 large cucumber (the wider, the better)
  • 4 large radishes (the wider the better)
  • 1 medium ripe on the vine tomato
Instructions
  1. Directions
  2. Place yogurt in a medium bowl with, dijonnaise, lemon juice, avocado (if using) and dill and mash together with a fork. Mash until creamy throughout.
  3. Chop eggs and stir them gently in the yogurt mixture.
  4. Season with salt and fresh cracked pepper to taste.
  5. Set aside in refrigerator.
  6. Slice the cucumber horizontally so that you make large round coins about ¼-1/2 inch thick. Slice the radishes horizontally so that you make round coins about ¼-1/2 inch thick.
  7. Place four cucumber “coins” on a plate and four radish “coins” on the plate. Top them with ¼ cup egg salad. Add a tomato slice to the cucumber coin sandwiches and add a sprinkle of fresh cracked pepper and cover with a cucumber coin. Cover radish sandwiches with a radish coin, if desired.
  8. Enjoy your Skinny Sammies!
Nutrition Information
Serving size: 1 Sandwich Calories: 40 Fat: 2 g Saturated fat: 1 g Carbohydrates: 1 g Fiber: 1 g Protein: 3 g

 

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