The incredible edible egg; so versatile. Omelettes, French toast, quiches, cakes–they will take you from breakfast to dessert and everything in between. What are you to do, however, when just one small scoop of that creamy egg salad is not enough to satisfy?
The easiest way to high-volume egg dishes is to utilize the whites only, as they do not contain fat, therefore having far fewer calories than the whole egg. Hard-boiled egg whites can certainly work for egg salads, but I typically keep only cartons of liquid egg whites on hand so as not to have to do all of the cracking, separating, and discarding of the yolks. The problem this poses is that the whites on their own without the shell cannot be hard-boiled (to the best of my knowledge, anyhow). This is where some creativity comes into play…
By scrambling the egg whites, they are able to be used for traditional-style egg salads that would otherwise use the whole boiled egg while providing a significant amount more volume for the calories. Once they are mixed with all of the other ingredients, including plenty of vegetables, herbs, spices and dressing, the texture you may be used to from hard-boiled egg salads becomes less important. The scrambled eggs, in fact, work rather well for creamy salads because their porous quality absorbs much of the dressing.
This salad is ideal for a protein-rich side dish or snack. It can alternately become the main course by serving it on bread, crackers, or wraps.
The best part is, you will have the joy of consuming an entire three cups for a mere 150 calories. If that is not pure egg-cellence, I do not know what is.
Scrambled Egg White Salad
Makes: Approximately 3 cups
Equipment: Large nonstick skillet, cooking spray
1 1/4 cup liquid egg whites
1/2 cup (60 grams) chopped celery
1/2 cup (60 grams) chopped onion
1/2 cup (60 grams) chopped bell pepper
1/2 cup (60 grams) chopped mushrooms
3 tablespoons creamy dressing (find recipe here)
1 tablespoon ketchup
1 tablespoon apple cider vinegar
2 teaspoons Dijon mustard
1 tablespoon chopped fresh chives
1 tablespoon chopped fresh parsley
1 teaspoon dried dill
1/4 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon all-purpose salt-free seasoning
1/2 teaspoon cumin
1/8 teaspoon freshly ground black pepper
cayenne pepper to taste
Add the apple cider vinegar to the eggs and stir. Coat the skillet with cooking spray; cook the egg whites over medium-low heat until they begin to set around the edges.
Using a spatula or wooden spoon, begin to scramble the eggs until they are completely solidified. Continue scrambling until firm.
Empty the eggs into a large bowl and allow to cool completely. Once cooled, add all remaining ingredients and combine. Serve chilled or at room temperature.
Per entire recipe — 150 calories (4 from fat); .5g total fat (0g saturated); 0mg cholesterol; 838mg sodium; 520mg potassium; 20g total carbohydrate (14g dietary fiber, 7g sugar, 6g net carbs); 34g protein; Bonus: Vitamin C (339% daily value); Iron (49% dv)
Nutritional information provided by caloriecount.com