Stuffed Eggs
These stuffed eggs are served on a bed of ribbon vegetables and crunchy lettuce leaves drizzled with a tarragon vinaigrette dressing. All you need is some interesting bread, such as whole-wheat with sunflower seeds, to make a satisfying lunch.
8 eggs, at room temperature
2 tbsp (25 mL) light mayonnaise
2 tbsp (25 mL) plain low-fat yogurt
1 tsp (5 mL) mustard powder
1 medium carrot, finely grated
2 tbsp (25 mL) snipped fresh chives
Dressing:
1 1/2 tbsp (20 mL) olive oil
2 tsp (10 mL) tarragon vinegar
1 tsp (5 mL) Dijon mustard
Pepper
Salad:
1 medium carrot
1 small bulb of fennel
2 small zucchini
4 cups (1 L) Boston or Bibb lettuce
• Eggs have often been given bad press because of their cholesterol content. But newer research shows that it’s the saturated fat that has the greatest impact on blood cholesterol in most healthy people.
• Preparing vegetables just before use helps to minimize vitamin loss.
• Using a combination of light mayonnaise and plain yogurt rather than mayonnaise alone reduces the fat and
calorie content of this dish.
First, hard-boil the eggs. Place in a large saucepan, cover with tepid water, and bring to a boil. Reduce the heat and simmer for 7 minutes. Remove the eggs with a slotted spoon and place in a bowl of cold water to cool.
Meanwhile, make the dressing. Put the olive oil, vinegar and mustard in a screw-top jar with pepper to taste. Shake well, then set aside.
Peel the eggs and cut each in half lengthways. Scoop out the yolks into a bowl, using a teaspoon. Set the whites aside.
Add the mayonnaise, yogourt, mustard powder, grated carrot and half of the chives to the egg yolks, and mash together. Season lightly with pepper. Using a teaspoon, spoon the egg-yolk filling into the hollows of the egg-white halves, mounding them up attractively.
Using a vegetable peeler or a mandoline, shave thin ribbons lengthways from the carrot, fennel, and zucchini. Put the vegetable ribbons in a mixing bowl with the lettuce. Shake the dressing again, then pour over the salad, and toss together.
Divide the salad among 8 plates and top each with 2 stuffed egg halves. Sprinkle the top of the eggs with the remaining chives, and serve.
Preparation and cooking time 25 minutes. Serves 8.
Variations:
For a lightly curried filling, mix the egg yolks with 4 tbsp (60 mL) light cream cheese instead of mayonnaise, 1 tsp (5 mL) curry paste, 2 finely chopped scallions, and the grated carrot.
Try adding 3 to 4 finely chopped radishes to the stuffing mixture.
Each serving provides: calories 129, calories from fat 72, fat 8 g, saturated fat 2 g, cholesterol 213 mg, carbohydrate 7 g, fibre 2 g, sugars 4 g, protein 8 g.
Choices per serving: Meat and Alternatives 1; Fat 1
Excerpted from Eat to Beat Diabetes, available now in the Best Health Store
