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Vegetable and Egg Salad with a Creamy Dressing

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Preparation : 20 min Cooking : 15 min
280 calories/serving
  • Can be done in advance
  • Very easy
  • Gluten Free
  • Lactose Free
  • Nuts & Peanuts Free
  • Halal
  • Kosher
  • Vegetarian

Ingredients

4 eggs size large
1 potatoes, peeled and halved 200 g
1 carrots, peeled and cut into chunks 100 g
1 cup green/snap beans, trimmed 100 g
2/3 cup frozen peas 80 g
1/4 cup mayonnaise 65 mL
1/2 cup lactose-free yogurt 130 g
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 (210g)

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

Protein

10 g

Vitamin A

71 %

Vitamin C

17 %

Calcium

9 %

Iron

10 %

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to :
Vegetables and Fruits : 1 ¼ servings
Grain Products : 0 serving
Milk and Alternatives : ¼ serving
Meat and Alternatives : ½ serving

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches ½
Vegetables ½
Meat and Alternatives 1
Fats 2 ½

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This recipe is in the following categories

Vegetables | First courses/Appetizers | Lunch box | Salads | Source of Omega-3 | Vegetarian | Kosher | Halal | Italian