Photo: Anna Pelzer
Estimated Nutrition (whole recipe, rough)
813
Calories
43g
Protein
9g
Fat
138g
Carbs
What these numbers assume — 11 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Yogurt | 170g plain Greek | 100 |
| Rye Bread | 1 slice (32g) | 83 |
| Egg | 1 large egg (50g) | 78 |
| Onion | 1 medium (110g) | 44 |
| Red Bell Pepper | 1 medium (119g) | 31 |
| Pepper | 1 tsp ground (2.3g) | 6 |
| Celery | 1 stalk (40g) | 6 |
| Lettuce | 1 cup shredded (36g) | 5 |
| Dill | 5 sprigs fresh (1g) / 1 tsp dried | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 2 hard-cooked eggs, peeled
- 15 mL (1 tbsp) 0% plain Greek yogurt
- 15 mL (1 tbsp) light mayonnaise
- Pinch of ground pepper
- 1 stalk celery, finely diced
- 60 mL (¼ cup) finely diced red bell pepper
- 1 green onion, thinly sliced (optional)
- 5 mL (1 tsp) chopped fresh dill or parsley or 1 mL (¼ tsp) dried dill weed
- 2 lettuce leaves
- 2 slices whole grain bread or dense pumpernickel dark rye bread
Directions
1
Prepare the boiled eggs: Place them in a single layer in saucepan and cover about 2.5 cm (1 inch) above eggs with water. Cover and bring to a boil over high heat. Remove from heat and let stand for 15 to 20 minutes. Drain water and run cold water over eggs to chill.
2
In a bowl, use a fork to mash eggs until crumbly. Stir in yogurt, mayonnaise and pepper. Add celery, red pepper, green onion if using, and dill; stir until combined well.
3
Place lettuce on bread slices and divide egg salad on top.
By Health Canada ·
Recipe sourced from
food_guide_canada