The Great Easter Egg Hunt for low calorie, heart healthy stuffed eggs.
Richard E. Collins, MD
THE COOKING CARDIOLOGIST
South Denver Cardiology Associates
Hunt no further! Here is a recipe to convert Deviled Eggs to Angel Eggs with fewer calories, fat and still maintain the flavor of the standard egg icon in America. The fat, calories and cholesterol are in the yolks which are discarded while the good protein is in the egg white (albumin). Try these on your family…just do not tell them ahead of time.
2 medium potatoes, boiled
6 eggs, boiled and peeled
½ cup fat free mayonnaise
1 T yellow mustard
1t Dijon styled mustard
1 t sweet pickle juice
Paprika for garnish
Peel and boil potatoes. Mash to a very fine consistency and when cooled, add the fat free mayonnaise, mustards and pickle juice. Mix well, set aside.
Peel boiled eggs. Cut in half, discarding yolks. Using a pastry bag filled with potato mixture, pipe the filling into each egg. Sprinkle with paprika.
Serves 6. Serving size: two egg halves.
Nutritional analysis: Calories 104, Total Fat 0 g, Cholesterol: 0mg, Sodium: 256 mg, Carbohydrates 20 g, Fiber: 2 g, Protein 5 g.
Diabetic Exchanges: 1 Starch, ½ Meat
Usual Deviled eggs: Calories140, fat 8.4g, cholesterol 214 g, protein 6.4g.
If you need more of an egg yolk flavor, then add ½ the amount of egg yolks. For 6 eggs, add 3 of the egg yolks into the potatoes.
For a variation on eggless fillings, see suggestions below.
Green Eggs and Ham:
Prepare eggs in standard manner. Let cool and remove yolks. Prepare the guacamole according to directions. Using a pastry bag, pipe in the guacamole. Top with two thin slices of ham.
Southwest Angel Eggs
Prepare eggs as directed and peel when cool. Prepare ½ cup of polenta with cheese (follow package directions). Let cool. Using a pastry bag, fill each egg with the polenta. Top with a sliced jalapeño and sprinkle fresh chopped cilantro.
In place of the standard egg filling, add humus to the eggs using a pastry bag. Top with chopped black olives (optional) or Italian parsley.
Heart Healthy Omega-3 Angel Eggs
Prepare eggs and remove yolks. Finely chop a small red onion. Place a small portion of the red onion into the halved egg. Then add a small dollop of reduced fat cream cheese. Top with a thin slice of smoked salmon. Garnish with capers on top of the salmon or chopped fresh dill.
Here is an inside/outside stuffed egg. It is bacon, lettuce and tomato without the bread. First start with 4 cooked eggs with yolks removed. Coarse chop the egg whites. Place in a small bowl and add 1 tablespoon fat free mayonnaise. Combine. Prepare 6 small plum tomatoes, tops removed, seeded and hallowed out. Prepare 4 strips of turkey bacon, crispy and chopped. Place a small lettuce leaf into each tomato, then the egg whites and top with the chopped bacon. Makes six BLT eggs. For a variation, substitute the tomato with cherry red sweet peppers.