Recipe of the Month – Deviled Eggs – March 2008

By Paula Hendricks - Nutritionist on September 4, 2009

Deviled Eggs – Serves Two

This classic, delicious dish is fun to prepare, eat, and share.  Kids love to make and eat deviled eggs.  Enjoy this on any of the Key Diet programs.  Each serving contains approximately 200 calories, 22 grams of protein, and 11grams of fat.  To reduce fat by 5 grams and calories by 45, substitute yogurt for mayonnaise. Serve each dish with side of salad greens or chopped cabbage and a low-fat dressing.

Ingredients you will need: 

·         6 whole large eggs, preferably Eggland’s Best brand (prepare two additional eggs to replace any eggs that crack open during cooking process)

·         1 T. mayonnaise (or substitute with 1 T. non-fat plain yogurt)

·         1 T. non-fat plain yogurt, preferably Mountain  High brand

·         ½  teaspoon yellow or Dijon mustard

·         1/3 cup finely chopped pickle, about one large pickle

·         Celery seed, a pinch

·         Garlic salt, a pinch

·         Pepper, a pinch

Optional Ingredients:

·         Fresh chives, chopped or whole spears

·         Paprika

Instructions:

1. To cook eggs – Gently place eggs in a medium-sized sauce pan and fill pan half full with warm water.   Set stove to medium heat until water begins to bubble.  Turn down heat but maintain a slow bubble and cook for 15 minutes.  (It is best to remove eggs from refrigerator one hour before cooking to bring them to room temperature. This will prevent cracking during cooking process.)
2. To cool eggs – When eggs are cooked, remove from heat and drain hot water.  Run cold water over eggs until pan is cool.  Let eggs set and cool for 10 minutes in the water. 
3. While eggs are cooling – In a small mixing bowl, add the mayonnaise, yogurt, mustard, and seasonings.  Mix together and set aside.  Do not add pickles, paprika or chives yet. 
4. Prepping the eggs – When eggs are cooled, gently roll each egg on counter to crack shell; peel and rinse.  Put eggs on a cutting board.  With a sharp knife, cut each egg in half lengthwise. Gently remove all egg yolks with a small spoon.  Place the egg white halves on a plate and set aside.
5. There will be 12 egg yolk halves.  Discard six of the egg yolk halves.  Throw them away.  They will not be used.  This reduces calories by 60 and grams of fat by 7 per serving.
6. Flavoring the yolks – Add the remaining egg yolks to the mayonnaise sauce; mash thoroughly to the consistency of a paste.  Add the pickles and mix evenly. 
7. Stuffing the eggs – Add a spoonful of mixture to each egg cup until the mixture is divided evenly among all the egg cups.      
8. Decorating and Recipe Options:

·         Sprinkle a pinch of paprika on each egg yolk mound. 

·         Sprinkle some fresh chopped chives on each egg yolk mound. 

·         Place one 1” long chive spear on egg yolk mound for accent.

·         Ground some cracked pepper over egg yolk mound.

·         Substitute pickles with chopped celery.

To Serve:  Divide the 12 egg cups in half on two separate plates.  Enjoy with a guest or save second serving for another meal.

Posted in Recipe of the Month |