Open Arms of Minnesota

Weekly Recipe #252: Deviled Eggs

Deviled Eggs
Photo Credit: Robert S. Donovan/Flickr

By Rachel Porteous, Dietetic Intern [University of Minnesota Medical Center]

This simple, quick recipe is perfect for the spring season! I indulge in these eggs during special family get-togethers because they make a great protein-dense, guilt-free appetizer that allows you to wait patiently for the later meal without getting too hungry. Instead of filling up on chips and candy, provide your body with protein, which is involved in immunity, muscle building, hormone production and much more!

For this version of deviled eggs, I substituted olive oil mayo instead of the traditional mayonnaise to provide more beneficial fats. Olive oil contains omega-3 essential fatty acids, which are anti-inflammatory.

Deviled eggs are truly a satiating snack packed with protein and healthy fat. Beyond just parties, you can pair these eggs with raw veggies and/or a whole grain side and have a complete meal!

Deviled Eggs

(Yields 6 servings)

Ingredients:

  • 6 large eggs
  • 1 1/2 tbsp. sweet pickle relish
  • 2 tbsp. olive oil mayonnaise (brands such as Kraft make this version of regular mayo)
  • 1 tsp. prepared mustard
  • 1/8 tsp. salt
  • Dash of pepper
  • Paprika for garnish

Directions:

  1. Boil the 6 eggs in a pot (covered) on the stove for 8 minutes.
  2. Cool eggs by running them under cold water.
  3. Peel eggs, cut in halves, remove the yolk and set aside.
  4. Mash the yolks and mix in relish, mayo, mustard, salt and pepper.
  5. Place the yolk mixture in the egg white pouches and garnish with paprika.

Nutrition Information:

Per serving (2 half egg pieces): 86 calories, 6 gram fat, 1.6 gram saturated fat, 101 mg sodium, 6 gram protein, and 0 gram fiber

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