Fast Diet Recipe: Egg White Salad

Until about 10 years ago, I detested egg salad – and really anything having to do with hard-boiled eggs. Luckily I discovered my prejudice was really against yolks, and now actually crave this egg white salad, particularly on fast days.

To me, the secret to any good egg salad is mashing the yolk to a fine paste before adding the rest of the sauce ingredients. The result? A smooth, creamy consistency with no unpleasant yolky chunks.

Here’s what the sauce/onion mixture looks like before folding in the egg whites and celery:

This recipe includes just enough yolk (one), mayo and mustard to lightly coat the egg whites and hold the salad together. It’s surprisingly satisfying; each one-cup serving has only 75 calories and fills 5-7 lettuce wraps.

Egg White Salad

6 large hard-boiled egg whites, coarsely chopped (102 cal.)
1 hard-boiled egg yolk (60 cal.)
3-4 stalks (1/2 cup) celery, finely chopped (10 cal.)
2 heaping Tbsp. onion, minced (8 cal.)
1 Tbsp reduced fat olive oil mayonnaise (35 cal.)
2 tsp. whole grain mustard (10 cal.)
1/8 tsp. garlic powder
1/8 tsp. onion powder
Few shakes of hot pepper sauce
Salt and Pepper to taste

In a large bowl, mash egg yolk with a fork. Add mayo, mustard, onion and seasonings; stir well to combine. Fold in celery and egg whites. Taste and add more salt and pepper, if needed. Serve in lettuce wraps, over spinach or on a 100-calorie bagel or wheat bun.

Yeild: About three cups, 75 calories per cup.

Recipe inspired by this one.