Egg Salad & Avocado Toasts with Capers
A hearty breakfast can be filling, delicious, and healthy. This creamy egg salad gets a briny boost of flavor from capers and nice crunch from yellow bell pepper and celery. It is served with sliced avocados on whole wheat bread. Eggs are considered a “superfood” because they are loaded with nutrition. They are rich in protein, B vitamins, selenium, choline, vitaminD and E. They are high in cholesterol but don’t generally cause high blood cholesterol unless eaten in excess. They are also high in the HDL cholesterol, considered “good” cholesterol because it lowers your risk for heart disease. They also contain important antioxidants that support eye health. Yellow bell peppers are rich in vitamins A & C and numerous antioxidants. And whole wheat bread is a great source of fiber and minerals. But you can easily enjoy the egg salad and avocado on their own or wrapped in lettuce for a lower carb meal.
Makes: 4 servings
Time to cook: 20 minutes
Ingredients
· 6 hard-boiled large eggs, peeled
· ¼ cup mayonnaise
· 2 tablespoons capers, rinsed and chopped
· 2 tablespoons chopped fresh dill
·1 tablespoon lemon juice
· 1 tablespoon whole-grain mustard
· 2 teaspoons hot sauce
· ½ cup finely chopped yellow bell pepper
· ½ cup finely chopped celery, leaves reserved for garnish
· 4 slices whole-wheat bread, toasted
· 1 clove garlic, cut in half
· 1 tablespoon extra-virgin olive oil
· ¼ teaspoon ground pepper
· 1 ripe avocado, thinly sliced
· Fresh parsley for garnish
Cooking Instructions
1. Mash eggs in a large bowl with a fork or potato masher. Stir in mayonnaise, capers, dill, lemon juice, mustard and hot sauce. Pat bell pepper and celery dry and stir into the egg mixture.
2. Rub one side of each toast with garlic, drizzle with oil and sprinkle with pepper. Divide avocado among the toasts and top with the egg salad. Garnish with celery leaves and parsley, if desired.
Nutrition per serving
372 calories; 26 grams fat; 5 grams saturated fat; 285 mg cholesterol; 20grams carbohydrates; 6 grams dietary fiber; 4 grams sugar; 15 grams protein; 516 milligrams sodium
Recipe by Adam Dolge, Eatingwell.com
