Deconstructed Egg Sandwich
Health Rating
| Prep |
Cook |
Ready in |
Servings |
|
| 15 min |
12 min |
27 min |
4
|
Ingredients
|
1 cup
|
Beets, raw
(thinly sliced or grated)
|
|
1 dash
|
Black pepper
|
|
2 medium stalk(s)
|
Celery
(cut into sticks)
|
|
1/4 tsp
|
Celery seed
|
|
1 cup
|
Cherry Tomatoes
(halved)
|
|
2 tsp
|
Dijon mustard
(for yogurt dip)
|
|
4 medium egg
|
Egg
|
|
1/2 cup
|
Greek yogurt, plain, fat-free
(for yogurt dip)
|
|
1 stalk(s)
|
Green onion, scallion, ramp
(chopped)
|
|
2 1/2 tsp
|
Honey
(for yogurt dip)
|
|
4 leaf
|
Lettuce, romaine
|
|
100 gm
|
Mozzarella cheese, partially skimmed
(cut into sticks)
|
|
2 tbsp
|
Partly skimmed milk, 1% M.F.
(for yogurt dip)
|
|
3 medium pita
|
Pita bread, whole-wheat
(cut into 8 wedges)
|
Instructions
In a bowl, mix all dip ingredients. Refrigerate.
Place eggs in a saucepan, cover with cold water and cook for 11–12 minutes in boiling water.
In the meantime, in containers with compartments, place the celery, lettuce, tomatoes, beets, Mozzarella, pita wedges and dip.
Shell the hard-boiled eggs, rinse under cold water and add a whole or halved egg to each container.
Refrigerate until ready to eat.
Nutrition Facts
Per Portion
Calories
293
Calories from fat
89
Calories from saturated fat
37
Total Fat
9.9 g
Saturated Fat
4.1 g
Trans Fat
0.0 g
Polyunsaturated Fat
1.3 g
Monounsaturated Fat
3.3 g
Cholesterol
187 mg
Sodium
483 mg
Potassium
495 mg
Total Carbohydrate
31 g
Dietary Fiber
4.4 g
Sugars
10.1 g
Protein
19.8 g
Dietary servings
Per Portion
| Grain |
1.0 |
| Meat Alternative |
0.5 |
| Milk Alternative |
0.7 |
| Vegetables |
1.7 |
Energy sources
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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada
