Vegetable and Egg Salad with a Creamy Dressing

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Ingredients

??? eggs size large ???
??? potatoes, peeled and halved ???
??? carrots, peeled and cut into chunks ???
??? green/snap beans, trimmed ???
??? frozen peas ???
??? mayonnaise ???
??? lactose-free yogurt ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

Method

  1. Boil the egg(s), cool them down immediately in cold water, then cut into quarters. Set aside.
  2. Prepare the vegetables: peel the potatoes and cut them in half; peel the carrots and cut them into large chunks; trim the ends of the green beans. Place the vegetables in a steamer basket or in a pot of salted water to either boil or steam for about 15 min, depending on the vegetable type. Cook the peas 3-4 min separately. Let cool down the vegetables, then cut them into 1 cm dices and put them in a salad bowl. Add the boiled eggs.
  3. In a small bowl, mix the mayonnaise with the yogurt then pour over the salad. Adjust the seasoning and toss. Serve.

Nutrition Facts Table

per 1 serving (210 g)

Amount

% Daily Value

Calories

280

Fat

18 g

28 %

Saturated 4 g
+ Trans 0.1 g

21 %

Cholesterol

230 mg

Sodium

200 mg

9 %

Carbohydrate

18 g

6 %

Fibre

3 g

11 %

Sugars

5 g

Net Carbs

15 g

Protein

10 g

Vitamin A

71 %

Vitamin C

17 %

Calcium

9 %

Iron

10 %
More info

Claims

This recipe is :
Free  :
Added Sugar
Excellent source of  :
Selenium, Vitamin A, Vitamin B12
Good source of  :
Folacin, Pantothenic Acid, Vitamin B2, Vitamin B6, Vitamin E, Vitamin K
Source of  :
Calcium, Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Omega-3, Omega-6, Phosphorus, Potassium, Vitamin B1, Vitamin C, Vitamin D, Zinc
More info

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 1
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

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  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

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