Karate Chopped Tomato & Avocado Egg Salad
Salad 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 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
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.
MIX dressing ingredients in small bowl.
RESERVE and REFRIGERATE 6 center slices from eggs for garnish. CHOP remaining eggs.
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.
REFRIGERATE at least 1 hour to blend flavors. SERVE on spinach leaves, TOPPED with reserved egg slices.
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.