Egg Salad Sandwich

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

Yield: Makes 1 servings
Recipe from Sunset

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Nutritional Information

Amount per serving
  • Calories: 290
  • Calories from fat: 26%
  • Protein: 20g
  • Fat: 8.4g
  • Saturated fat: 2.2g
  • Carbohydrate: 33g
  • Fiber: 4.8g
  • Sodium: 877mg
  • Cholesterol: 213mg

Ingredients

  • 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

Preparation

  1. 1. With a fork, beat egg, egg whites, and 1 tablespoon water to blend.
  2. 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. 3. Pour cooked eggs into a bowl and break into bite-size pieces with a fork. Let stand to cool slightly.
  4. 4. Mix mayonnaise, mustard, olives, and onion. Add mixture to eggs and mix. Add salt and pepper to taste.
  5. 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 1.
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