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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in mayonnaise. Best Foods and Hellman's mayonnaises are gluten-free.

"On a hot day in Virginia, I know nothing more comforting than a fine spiced pickle, brought up trout-like from the sparkling depths of the aromatic jar below the stairs of Aunt Sally's cellar."
-Thomas Jefferson, Virginia Farmer

The refrigerator light goes on...

Yes, you can eat egg salad. The variations I will leave up to you. My brother loves Heinz India Relish and I like capers. I will also say that I have tried this recipe both with the reduced-fat mayonnaise and the non-fat and it makes little difference in flavor.

Eating Eggs

It appears that people with elevated cholesterol levels are able to have their eggs and eat them, too!

Dr. Frank Hu from the Harvard School of Public Health published a study of over 100,000 people who reported their egg consumption (April 1999 issue of the Journal of the American Medical Association).  Because the study's participants were also a part of the Nurse’s Health Study and the Health Professional's Follow-up Study, he was able to compare their egg consumption with their health data.

He found that intakes of up to 1 egg daily did not cause an increase in the risk of heart disease or stroke.  This doesn't mean that control of total dietary cholesterol should be abandoned altogether. It just means that this one study found that eggs alone did not have an impact on this group's risk.  

This raises the question of whether other components in eggs render its cholesterol less harmful than the cholesterol found in other foods.  As usual, more research needs to be conducted on this subject.

Egg Salad SandwichEgg Salad

Servings = 4 | Serving size =1/2 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

Egg salad will keep well for 48 hours if kept refrigerated.

3 quarts water
8 large eggs
1/2 cup celery (diced)
1/2 cup sweet gherkin pickle (diced)
3 Tbsp reduced-fat mayonnaise
fresh ground black pepper
1/4 tsp salt

Place 3 quarts water in a medium sized pot over high heat.

When the water is at a full boil place the eggs in the pot and cook at a full boil for 3 minutes. Remove from the heat and let the eggs stand in the hot water for 12 minutes. Remove the eggs from the water and place in cold water. After about 2 minutes the eggs will be easy to peel.

Slice the cooked eggs in half and throw away four of the yolks.

Coarsely chop the cooked egg whites. Add them to a mixing bowl with four egg yolks and the diced celery, diced pickle, mayonnaise, pepper and salt.

Fold together gently and chill at least one hour. Serve.

More Healthy Egg Salad Recipes

Curried Egg Salad | Low Sodium Version - Curry powder and cashews add a savory touch to our healthy egg salad.
Egg Salad with Olives - Olives and eggs add a Mediterranean flavor to this healthy egg salad recipe.
Egg Salad with Roasted Onion - Roasted onion adds a lovely sweetness to a healthy egg salad recipe.

Nutrition Facts

Serving size = 1/2 cup

Servings = 4

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Amount Per Serving

Calories 143 Calories from Fat 75
  % Daily Value
Total Fat 8g 13%
    Saturated Fat 2g 11%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 210mg 70%
Sodium 444mg 19%
Total Carbohydrates 6g 2%
    Dietary Fiber 0g 2%
    Sugars 5g  
Protein 10g  
Vitamin A 9% Vitamin C 1%
Calcium 4% Iron 3%
Vitamin K 22 mcg Potassium 186 mg
Magnesium 11 mg