Tomato & Avocado Egg Salad
Served on a bed of spinach leaves, this egg salad is pretty as a picture and is made with lots of tasty ingredients—tomato, red onion, cilantro—and can be served as a starter, entrée, sandwich filling or in hollowed-out tomatoes. This dish is an excellent source of fiber, folate, choline, and a good source of protein, and vitamin A.
6 hard-boiled eggs, sliced
2 avocados, chopped
1 cup chopped tomato
1/2 cup chopped red onion
1/4 cup chopped cilantro or flat-leaf parsley
Spinach or lettuce leaves
2 tablespoons mayonnaise
2 tablespoons sour cream
1 tablespoon fresh lemon juice
1/2 teaspoon salt
1/4 teaspoon hot pepper sauce
- Mix dressing ingredients in small bowl.
- Reserve and refrigerate 6 center slices from eggs for garnish. Chop remaining eggs.
- Combine chopped eggs, avocados, tomato, onion and parsley in large bowl; toss gently to mix. Add dressing; stir gently just until ingredients are evenly coated with dressing.
- Refrigerate at least 1 hour to blend flavors.
- Serve on spinach leaves, garnished with reserved egg slices.
Makes 6 servings.
Tip: For neat even slices in one stroke, use an egg slicer. To slice egg in egg slicer, carefully position egg crosswise in slicer tray and slice again. Don't have a slicer? A sharp-bladed pastry blender will chop eggs quickly too.
Nutritional Information Per Serving (1/6 of recipe): 219 calories; 17g total fat; 4g saturated fat; 3g polyunsaturated fat; 9g monounsaturated fat; 215mg cholesterol; 314mg sodium; 10g carbohydrate; 5g dietary fiber; 8g protein; 842.4 IU Vitamin A; 17.5 IU Vitamin D; 89.7 mcg folate; 49.7 mg calcium; 1.6 mg iron; 139.8 mg choline.
Recipe and photograph provided courtesy of the American Egg Board (AEB) and Egg Nutrition Center (ENC).