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Egg Salad Sandwich

Yield Makes 1 servings
You can make the sandwiches downright healthy by using alfalfa sprouts, purchased egg substitute, and slices of whole grain bread.


  • 1 large egg
  • 2 large egg whites
  • 2 tablespoons nonfat mayonnaise
  • 1 teaspoon Dijon mustard
  • 1 tablespoon canned sliced ripe olives, drained
  • 1 tablespoon thinly sliced green onion, including green tops
  • Salt and pepper
  • 2 slices (about 2 oz. total) whole-wheat or 7-grain bread
  • 1/2 cup (3/4 oz.) alfalfa sprouts

Nutrition Information

  • calories 290
  • caloriesfromfat 26 %
  • protein 20 g
  • fat 8.4 g
  • satfat 2.2 g
  • carbohydrate 33 g
  • fiber 4.8 g
  • sodium 877 mg
  • cholesterol 213 mg

How to Make It

  1. With a fork, beat egg, egg whites, and 1 tablespoon water to blend.

  2. Set a 6- to 8-inch nonstick frying pan over medium heat. When the pan is hot, add the egg mixture. As mixture sets, use a wide spatula to lift up the cooked portion and let liquid flow underneath until the eggs are cooked as you like.

  3. Pour cooked eggs into a bowl and break into bite-size pieces with a fork. Let stand to cool slightly.

  4. Mix mayonnaise, mustard, olives, and onion. Add mixture to eggs and mix. Add salt and pepper to taste.

  5. Spoon egg salad evenly over a bread slice. Top with alfalfa sprouts and the remaining slice of bread.

  6. Note: If you use purchased egg substitute (1/2 cup) skip step