Karate Chopped Tomato & Avocado Egg Salad

Chopped Tomato Avocado Egg Salad
  • 1 Star2 Stars3 Stars4 Stars5 Stars

    Average Rating

  • Ingredients
    6 large 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
    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: 213

    Total fat: 16 g
    Saturated fat: 4 g
    Polyunsaturated fat: 4 g
    Monounsaturated fat: 7 g

    Cholesterol: 266 mg
    Sodium: 209 mg
    Carbohydrates: 9 g
    Fiber: 5 g
    Sugar: 2 g
    Protein: 9 g
    Vitamin A: 289 mcg
    Vitamin D: 1 mcg
    Folate: 179 mcg
    Choline: 159 mg
    Calcium: 99 mg
    Iron: 3 mg
    Potassium: 403 mg

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


  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.