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Egg Salad Sandwich





Yields
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
Step 1
1

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

Step 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.

Step 3
3

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

Step 4
4

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

Step 5
5

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

Step 6
6

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

Nutrition Facts

0 servings

Serving size

Amount per serving
Calories290
% Daily Value *
Total Fat 8.4g11%

Saturated Fat 2.2g12%
Cholesterol 213mg71%
Sodium 877mg39%
Total Carbohydrate 33g12%

Dietary Fiber 4.8g18%
Protein 20g

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.