On the BSCAH Urban Farm, we have a chicken coop with twelve egg-laying hens. This past week at the Stomp Out Obesity program, students from the Eagle Scholars Academy prepared a healthier version of egg salad using eggs that we gathered from the coop earlier that day. By using nonfat Greek yogurt to replace some of the mayonnaise, using more protein-rich egg whites than egg yolks, we made a much more nutritious version of the standard egg salad. This one has more protein and less fat and cholesterol, with a pop of color and extra pizazz from grated carrots and curry powder! Enjoy!
Egg Salad Sandwiches
8 large eggs
2 tablespoons mayonnaise
2 tablespoons plain yogurt
1 tablespoon mustard, or 1-2 teaspoons hot sauce (optional)
¼ teaspoon paprika* (see below for other options)
2 stalks celery sliced thinly** (see below for other options)
2 tablespoon finely chopped red onion, or sliced scallions
1 tablespoon finely chopped dill*** (see below for other options)
¼ teaspoon salt
black pepper to taste
4 whole wheat pita pockets, 8 slices whole wheat bread, toasted, or whole grain tortilla for a wrap version
1 tomato, sliced
Place eggs in a single layer in the bottom of a medium pot. Fill with cold water so that the eggs are covered by 1 inch. Bring to a boil and then turn off heat. Cover pot and let stand 15 minutes. In the meantime, prepare an ice bath (large bowl of ice and cold water). After the 15 minutes have passed, remove eggs and place in ice bath to stop from cooking further. When cool enough to handle, peel each egg.
Separate the whites from the yolks. Add 4 yolks to a medium mixing bowl. Discard the remaining 4 yolks or save for a later use. Add the mayonnaise, yogurt, mustard, and paprika to the mixing bowl. Mash with the back of a fork until well-combined. Stir in the celery, onion, and dill. Roughly chop the egg whites and stir in with everything else. Season with salt and pepper to taste.
Assemble each sandwich by first placing some lettuce, scoop the egg salad mixture on top and finish off with a slice of tomato.
* Alternative spice additions could be curry powder, celery salt, chili powder, or garlic powder and should be added to taste.
**You could substitute part or all of the celery for bell pepper, diced cucumber with the seeds removed, or shredded carrots. For a unique version try adding a small shredded beet, it will turn the salad bright pink!
***Alternative fresh herb additions could be basil, parsley, chives or tarragon.