Saturday, August 22, 2009

Curried Egg Salad

Egg salad reminds me of Bernadette, my second mom (did you know I have 3 "moms" real one, Bernie, and lucky am I?). Growing up Bernie was our babysitter/housekeeper and occasionally she would cook for us. My favorite Bernie dishes? "Bernie burgers" with smothered onions, fried chicken, and lima beans. I still love all of them today!

On some days at lunch, she would make egg salad for herself...I didn't eat it though. Her egg & mayo only version was not appealing at all! Kind of ruined egg salad for me.

Skip ahead to last year when I was living in Houston. 101Cookbooks posted a recipe for Curried Egg Salad and my egg salad aversion was broken. I had to try it! It wasn't your average egg salad. This version included toasted pecans, chopped apples, and curry powder! Three of my favorites! And instead of mayo, the recipe used Greek yogurt as the binder.

Over the years, eggs have gotten a bad rap. I get asked all the time whether or not I eat the yolks (that is where all the fat and cholesterol are after all). My reply? Yes and no. When I make an omelet I use half whole eggs and half whites...for a one person omelet I use 3 eggs - 2 whole and 1 white. For this egg salad recipe, I modified the original by using 3 whole eggs and 2 whites. This helps slightly reduce the overall calories and fat grams, but still keeps some of the good nutrition found in the yolks including the healthy omega-3 fatty acids.

One reason many people avoid eggs is because they are high in cholesterol (212 mg in a large egg) - and science used to say that dietary cholesterol raised your blood cholesterol. But now it is believed that saturated fats and trans-fats are what have a greater effect on blood cholesterol; eggs are relatively low in both of these nutrients (0 g trans and 1.5 g saturated in a large egg).

So my advice? Don't eat eggs everyday, but when you do, have one or two of the yolks...if you like them! And don't pay extra money for omega-3 fortified eggs if you don't eat the down the drain!

101Cookbooks is also where I learned to boil eggs so that they don't get that gray coat around the yolk (my mom's hb eggs always had that...I thought it was normal!). I've included this method in the recipe.

How do I eat this incredible salad? Either on toasted whole grain bread or in a lettuce wrap (I think butter lettuce is the best for this). Perfect for a quick lunch! And if you don't like curry, here is a plain version.

Curried Egg Salad
adapted from

makes 4 servings

5 eggs
2 teaspoons curry powder
3 - 4 tablespoons Greek yogurt
2 big pinches of salt
2 shallots or 1/2 red onion, diced
1/2 medium apple, diced
1/4 cup pecans, toasted and chopped
*optional: something green...for visual appeal!...chives, green onions, celery leaves

For the eggs: Place the eggs in a pot and cover them with cold water by about an inch. Then bring them to a gentle boil, turn off the heat, cover, and let them sit for 10 minutes. After that cool them in cold (ice) water to stop the cooking...and then crack them open to find a sunny yellow yolk with no gray!

While the eggs cook and cool, combine 3 tablespoons of yogurt, curry powder, and salt in a small bowl. Set aside.

Crack and peel each egg, discarding 2 yolks, and place in a medium bowl. Add the onions, apples, pecans, "greenery", and the yogurt mixture. Mash the entire thing with a fork until your desired consistency is reached. If you need to add more yogurt, do so. Taste and re-season with salt if necessary.

Per serving - 136 calories, 8.5 g fat (1.7 g saturated), 7.5 g carbohydrate, 1.7 g fiber, 8.6 g protein (exchanges: 1 1/2 fat, 1 protein, 1/2 veg/fruit/dairy...some type of carb; WW points: 3)


  1. I have been on an egg salad kick lately and will most definitely be making your version soon! I have never thought to use Greek yogurt, but sounds so much healthier and tastier than mayo. Yum!

  2. Mmm I love Indian-ing up traditional deli salads. I have one I make with chicken salad, apples, yogurt, and mango chutney that is both more healthy and more delicious than the traditional gloppy-with-mayonnaise stuff.