Karate Chopped Tomato & Avocado Egg Salad

Chopped Tomato and Avocado Egg Salad
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  • Ingredients
    Salad
    6 hard-boiled EGGS, sliced
    2 avocados, chopped
    1 cup tomato, chopped
    1/2 cup red onion, chopped
    1/4 cup fresh parsley or cilantro, chopped
    6 cups spinach leaves
    Dressing
    2 Tbsp. mayonnaise
    2 Tbsp. sour cream
    1 Tbsp. fresh lemon juice
    Pinch salt
    1/3 tsp. hot pepper sauce

    Yields: 6 servings

  • Nutritional Information

    Per serving: 1/6 of recipe

    Calories: 220

    Total fat: 17 g
    Saturated fat: 4 g
    Polyunsaturated fat: 3 g
    Monounsaturated fat: 8 g

    Cholesterol: 191 mg
    Sodium: 152 mg
    Carbohydrates: 10 g
    Dietary fiber: 5 g
    Sugar: 2 g
    Protein: 9 g
    Vitamin A: 291 mcg
    Vitamin D: 44 mcg
    Folate: 181 mcg
    Calcium: 99 mg
    Iron: 3 mg
    Potassium: 415 mg
    Choline: 139.8 mg

    This recipe is an excellent source of vitamin A, choline and folate and a good source of fiber, protein and iron.

Directions

  1. MIX dressing ingredients in small bowl.

  2. RESERVE and REFRIGERATE 6 center slices from eggs for garnish. CHOP remaining eggs.

  3. COMBINE chopped eggs, avocados, tomato, onion and parsley in large bowl; TOSS gently to mix. ADD dressing and STIR gently just until ingredients are evenly coated with dressing.

  4. REFRIGERATE at least 1 hour to blend flavors. SERVE on spinach leaves, TOPPED with reserved egg slices.

Insider Info

To hard-boil eggs:

  • PLACE eggs in saucepan large enough to hold them in single layer. ADD cold water to cover eggs by 1 inch. HEAT over high heat just to boiling.
  • REMOVE from burner. COVER pan. LET EGGS STAND in hot water about 15 minutes for large eggs (12 minutes for medium eggs; 18 minutes for extra-large eggs).
  • DRAIN immediately. COOL completely under cold running water or in bowl of ice water, then REFRIGERATE.
  • Hard-boiled eggs are easiest to peel right after cooling. Cooling causes the egg to contract slightly in the shell.