Gelson's - Our Services

Egg Salad Sandwiches

APRIL 2003

IN THIS ISSUE:
Nutrition Myths Debunked
Nutrition in the News
CUSTOMER QUESTION
       Will rinsing canned vegetables before use remove sodium?
RESEARCH UPDATE
       Organic Protection
RECIPE MAKEOVER
       Egg Salad Sandwiches
FOOD OF THE MONTH
       Eggs
RECIPES OF THE MONTH
       Asparagus with Lemon Sauce
       Roasted Ratatouille with Pasta
       Chocolate Bananas Flambé
       Matzo Brei

SERVES 3

customer at Irvine would love to make egg salad sandwiches for her family without feeling guilty about the amount of fat and saturated fat in the dish. This recipe is reduced by 210 calories, 22 grams fat, 5 grams saturated fat, 200 milligrams cholesterol, and 330 milligrams sodium. I use special eggs from vegetarian chickens that have less saturated fat and cholesterol and more vitamin E and omega-3 fats than regular eggs. Nonfat yogurt is a great substitute for mayonnaise, and the vegetables and herbs add flavor, nutrients, and fiber.

Ingredients:

6 Eggland's Best eggs

2 tablespoons Best Foods Light mayonnaise

2 tablespoons Horizon Organic plain nonfat yogurt

2 tablespoons onion, minced

2 tablespoons celery, minced

2 tablespoons fresh dill, minced

1/8 teaspoon white pepper

9 sprigs watercress, stems discarded

1 large organic tomato, thinly sliced

6 slices Millbrook 100% whole-wheat bread

Directions:

Place eggs in a large pot and cover by 1 inch with room temperature water. Bring to a boil and then reduce heat to a gentle boil. Cook 13 minutes at a gentle boil. Remove eggs with a slotted spoon and submerge in ice water until cool.

While eggs are cooking, mix the mayonnaise, yogurt, onion, celery, dill, and pepper together. Refrigerate until eggs are cool.

Peel eggs and cut them in half. Discard 2 yolks and mash the remaining 4 yolks into the dressing. Chop the egg whites and mix them into the dressing. Refrigerate if not eating immediately.

Arrange 2-tablespoons watercress leaves and 3 slices tomato on one side of each sandwich. Scoop 1/2-cup of egg salad on top and cover with other slice of bread.

Each sandwich with 1/2-cup egg salad contains:
Calories Fat Saturated Fat Cholesterol Sodium Total Carbohydrate * Daily	320 11 g 2 g 240 mg 540 mg 34 g	Dietary Fiber Sugars Protein Vitamin A Vitamin C Calcium Iron	5 g 6 g 18 g 20% DV* 22% DV* 11% DV* 15% DV*

ove over bacon-time to let eggs take the spotlight. If it's protein you're looking for, you've come to the right place; eggs are the gold standard for protein. They're also a good source of iron, folate, vitamin E, riboflavin, and vitamin B12.

A large egg contains just 75 calories, 6 grams of excellent quality protein, 5 grams of fat, just 1.5 grams of saturated fat, and 213 milligrams of cholesterol. Is this a big deal? Not as big as it used to be, since we now know that saturated fat affects blood cholesterol more than dietary cholesterol, and the cholesterol in eggs is about 25% lower than we originally thought. Current dietary guidelines recommend keeping dietary cholesterol under 300 milligrams on most days, especially for people with high cholesterol, but egg whites can be used freely, since they contain no fat or cholesterol-just protein. New research indicates that eating one whole egg a day does not affect heart disease risk (possibly due to eggs' heart-healthy B vitamins and antioxidants), but the USDA and the American Heart Association still recommend more moderate consumption. There is also a new variety of egg from Eggland's Best that is lower in saturated fat and cholesterol, and high in omega 3-fatty acids and vitamin E.

The only difference between a brown egg and a white egg is the breed of chicken that laid it. When selecting any brand, color, or size of eggs, open the carton and gently jiggle each egg to make sure it has no cracks and it isn't stuck to the bottom of the carton (a sure sign of a leaky egg). Take 'em home right away and store them in the coldest part of the fridge-never in the door, since they're repeatedly exposed to warm air when the door is opened.

Eggs can be stored for 4 or 5 weeks, but if you're wondering whether your eggs are fresh, submerge one of the eggs in cold water. A fresh egg will sink. If it floats, it's too old to use. If you're cooking with eggs, you need at least 2 bowls-one to crack the egg into so you can check for any discoloration, blood, or odor, the second to transfer the acceptable eggs into. Use 3 bowls if you're separating the yolks from the whites. Patience and low heat are essential for producing tender fried or scrambled eggs, since high heat produces tough, watery eggs. This month, try my recipes for Egg Salad Sandwiches and Matzo Brei, a Kid-Friendly recipe.

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The nutrition recommendations found in our newsletters are general in nature and are not tailored to specific health problems. Talk to your physician or other qualified health care practitioner concerning particular health issues or before beginning any nutritional program.