Monday, April 19, 2010

Delicious Egg White Salad

Here's something I tried today because I was feeling hungry. I wanted a high volume of food, great taste, lots of protein, not much fat. I have heard of people making egg salad with just whites, so I decided to try it. Actually, I didn't want to spend time boiling eggs and cooling them, nor did I want to throw away the wonderful, omega-3-rich egg yolks from grass fed local chickens, so I decided to try making egg white salad from Egg Beaters. You could make this with either whites or egg substitute from a carton. This works!

First, I measured one cup of Egg Beaters into a nonstick pan over medium heat. I cooked it as you would an omelet, not scrambling, just letting it cook through. Then I split it in half and flipped it to finish the cooking, like so:

When it was cooked through, I slid it onto a plate to cool. When it was about room temperature, I diced it up and put it in the fridge to chill.

To make the egg salad:
Mix cold chopped egg whites or Beaters with 1T light mayonnaise, 1/2 tsp. Dijon mustard, and 1/2 tsp. yellow mustard. At this point you can add any of your usual egg salad fixings: minced onion, diced celery, whatever you prefer. I added a bit of onion powder, salt, paprika, black pepper, and curry powder to mine. And then at the end, I folded in 3 minced green olives (the kind stuffed with pimentos... yummy!) This was perfect!

I thought I'd miss the bread or crackers, but once I tasted it I was hooked! I ate it straight from the bowl, as is. Very delicious and filling. It would also be good on whole grain bread. Yum!

This is a wonderful low carb, high protein option. If you are on Medifast, this entire recipe is only *part* of your dinner. It breaks down as:
Egg Beaters = 1/2 Lean
mayo = 1 fat serving
olives = 1/2 fat serving
mustard & seasonings =approx 2 condiments
So you'd still need another 1/2 lean plus your 3 veg servings for a complete dinner. Lots of food!


Theresa said...

I thought this would be a perfect choice on celery boats!

Ice Queen said...

What a great idea. I think I will try it with a low fat whole wheat tortilla that I heat over an open flame. Nom nom nom. :D

Leslie said...

Hi Lyn - Great idea, esp using the egg beaters. What I've been doing lately is using hard boiled eggs - 1 yolk only and 3 whites - and then mising with 1% cottage cheese, 1/4 cup. I use yellow mustard, celery, and a little chopped scallion in it. Yummy, and a huge protein hit.

Anonymous said...

Hi! I'm a lurker. I love reading your blog everyday because not only is it super inspiring, but you also have some of the best recipes. I felt compelled to write today because of your zucchini alfredo. LOVE IT LOVE IT LOVE IT! I'm on South Beach and I was getting SO tired of boring salads and chicken breasts. And since you've been losing weight, I was motivated to lose some weight I gained after a surgery last fall. Now I've almost lost all of it! Thanks!! Maria

The Chubby Girl Diaries said...

That sounds wonderful and low-carb to boot! I'm definitely bookmarking this for future reference! :)


PhluffyPrincess said...

Wow, what a great idea! Egg salad is on my list of Craved Foods I miss! I will be giving this a try, thanks so much for sharing.

Previously Plump... in progress said...

This sounds really yummy - I'm going to gtive it a shot :)

Sueso said...

When I want a "sandwich" I just roll stuff (tuna, hamburger, etc.) up in lettuce leaves & now I will try this! You never miss the bread at all!

Anonymous said...

I have got to try this recipe, I use the whites of the organic eggs, and do throw away the healthy yolks....thanks for the recipe 0-)