You Can Count on Your Eggs

When push comes to shove at my house and there’s little around to eat, eggs often save the day.

This handy little helper has an unfortunate reputation, of course, mostly due to the high cholesterol content of the yolk. But even dieters don’t turn up their noses at the white of an egg, because it’s a good source of protein and riboflavin.

If you’re trying to lose weight, this egg salad recipe cuts back on yolks without any loss of flavor. It can be made with nothing but egg whites, or with one yolk added for color.

In defense of the yolk, while it contains all of the fat in an egg, it’s also a good source of protein, iron and vitamins A and D. Remember that when you’re eating a deviled egg--or just half a deviled egg. It’s a wonderful treat, well worth the splurge.

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The Good Egg Salad Sandwich

Active Work Time: 10 minutes * Total Preparation Time: 30 minutes

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4 hard-boiled egg whites

3 tablespoons light mayonnaise

1/2 teaspoon Dijon mustard

2 tablespoons diced green onions

2 tablespoons diced celery

1/4 teaspoon dried tarragon

1/4 teaspoon freshly ground pepper

Salt, to taste, optional

4 slices whole-wheat or rye bread

2 large lettuce leaves

Thinly sliced tomatoes

Coarsely mash the egg whites with a fork. Add the mayonnaise, mustard, green onions, celery, tarragon, pepper and optional salt; mix well. Use immediately or refrigerate overnight.

Make two sandwiches, adding lettuce and sliced tomatoes to each. Cut the sandwiches in half. Serve immediately or wrap airtight and refrigerate.

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2 servings. Each serving: 253 calories; 610 mg sodium; 8 mg cholesterol; 10 grams fat; 2 grams saturated fat; 29 grams carbohydrates; 13 grams protein; 4.36 grams fiber.

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Deviled Eggs With Smoked Salmon, Fennel and Capers

Active Work Time: 15 minutes * Total Preparation Time: 35 minutes

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Celery can be substituted for the fennel; the taste is different but the crunch is there. These can be made several hours ahead and refrigerated, covered loosely with plastic wrap.

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4 hard-boiled eggs, cooled, peeled, halved lengthwise

2 tablespoons light sour cream

2 teaspoons light mayonnaise

2 tablespoons finely minced fennel

2 tablespoons minced smoked salmon

2 teaspoons minced red onion

2 teaspoons drained capers

Salt

Freshly ground pepper

1 teaspoon snipped chives, for garnish

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Place the yolks in a small bowl. Use a fork to mash them. Add the sour cream and mayonnaise. Mix until smooth. Stir in the fennel, smoked salmon, onion and capers. Taste; add salt and pepper to taste. (Be careful, as smoked salmon can be very salty).

Spoon the mixture into the whites, dividing evenly, and smoothing the surface. (Alternatively, a pastry bag fitted with a fluted tube can be used.) Garnish the eggs with chives.

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8 servings. Each serving: 47 calories; 129 mg sodium; 96 mg cholesterol; 3 grams fat; 1 gram saturated fat; 1 grams carbohydrates; 3 grams protein; 0.09 gram fiber.