I am a minimalist cook. The least amount of ingredients I can get away with, the better. Perhaps that’s why one of my favorite cookbook is Best Ever Three & Four Ingredient Cookbook (Hermes House, 2007) by Jenny White and Joanna Farrow. In my work and life, I try to use ingredients that I already have in my kitchen – it saves time, money and food waste.
Thus, I was thrilled with this month’s Recipe Redux theme: 7-Ingredient (Or Less) Recipe: It’s Income Tax Season, so our brains could use some easy arithmetic; as in seven-ingredient-or-less recipes. Show us the healthy, no-brainer dish you fix for breakfast, lunch or dinner.
I’ve got hard-boiled eggs left over from Easter egg coloring this weekend – so let’s whip up a special 7-ingredient egg salad sandwich! You can enjoy this recipe at any meal, too . . .
In lieu of mayo, I use avocado in this egg salad. It’s creamy and offers heart-healthy fat, plus with a twist of lime and sprinkle of curry powder, the flavor of this egg salad skyrockets to new heights. It’s super simple to whip up, especially if the eggs are hard-boiled already. (Although, you’ll see how quickly you can hard-boil eggs while you are assembling the other ingredients and toasting your bread.) It all comes together quickly!
Have no fear of egg yolks, either. Yes, the yolks contain fat and cholesterol, but it helps your body absorb the other nutrients in the yolk. There are beneficial carotenoids or antioxidants called lutein and zeaxanthin (which are fat-soluble meaning fat helps them absorb better) in egg yolks, which keep the retinas of your eyes healthy (among keeping many other cells in your body healthy). Plus, the latest research on cholesterol and heart health shows that eating cholesterol in foods doesn’t cause your blood levels of cholesterol to rise. So that’s good news!
Makes 1 sandwich
1 large egg, hard-boiled, shell removed and coarsely diced
1/4 large avocado, diced
1 green onion (scallion), finely sliced
1/2 fresh lime
1/2 teaspoon curry powder
1 (generous) pinch of salt
1 whole wheat English muffin, toasted*
To hard-boil egg, just place in a pot and fill with water until egg is just covered. Bring to a rolling boil, turn off heat and allow egg to sit in the hot water for 10 minutes. Once time is up, immediately dump out hot water and replace with cold water to stop the cooking process. Roll the cooled egg on the countertop to crack shell and allow it to come off smoothly.
While you are cooking the egg, add the avocado, scallion, lime, curry powder and salt to a small mixing bowl. Gently toss together. Add egg and gently toss until well blended.
Spoon salad onto half of the English muffin and top with the other half. Enjoy!
*Use whatever bread you like. Of course, I recommend whole grain breads to get a powerful boost from fiber and other nutrients.
Nutrition Information (per serving): Calories: 310, Total Fat: 14 g, Saturated Fat: 3 g, Trans Fat: 0 g, Cholesterol: 212 mg, Sodium: 477 mg, Carbohydrates: 37 g, Dietary Fiber: 10 g, Sugars: 7 g, Protein: 14 g
Enjoy eating simply,