Alice Henneman, MS, RDN, Extension Educator
An egg salad sandwich is an easy-to-prepare, inexpensive and high quality protein food. Just chop hard-boiled eggs, mix with mayonnaise (a little at a time until desired consistency), add salt and pepper to taste, and you're done! Serve on whole wheat toast for a fiber boost.
While there are many delicious additions to an egg salad sandwich — celery, onion, lettuce, avocado, tomatoes, parsley, cilantro, dill, chopped bacon, chopped pickles, chopped green olives, capers — there is always one ingredient I grab when I'm in a hurry. MUSTARD!
Mustard is low in calories and adds a bit of heat and pungency. Plus, it keeps well in the refrigerator and is always available for a variety of uses: Salad dressings, sauces and sandwiches ... to name a few.
Like with the mayonnaise, I add a small amount (about 1/4 teaspoon to 1/2 teaspoon at a time , depending on how much egg salad sandwich filling) until I get a taste I like.
Making the Perfect Hard-Boiled Egg
If your experience with making hard-boiled eggs has been less than desirable, check out Easy Hard-Boiled Eggs from the American Egg Board. The nice thing about making egg salad sandwiches with hard-boiled eggs is they hide any imperfections in the appearance of your eggs. Find tips on avoiding a green around hard-boiled egg yolks in this Cook It Quick article.
Good News about Eggs and Cholesterol
In the regular five-year review of the Dietary Guidelines for Americans, a government advisory committee has said, "Cholesterol is not considered a nutrient of concern for overconsumption." There's growing consensus and body of evidence among scientists that cholesterol in food has little effect on the level of cholesetrol in your blood. The final recommendations for the 2015 Dietary Guidelines will be published later in the year in 2015.