Recipe Description:
Avocados add extra creaminess and a twist to this less-than-traditional egg salad. Most of the fat in avocados is unsaturated (monounsaturated and polyunsaturated fats), making heart-healthy avocados a great substitute for foods high in saturated fat.
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Servings:
- Recipe serving size: 2 crackers + egg salad mixture
- Number of servings:
Ingredients:
- 1 ripe, fresh avocado, halved, pitted, peeled and diced
- 4 soft-boiled eggs, peeled and cut into chunks
- 1/2 lemon
- 1/4 tsp. salt
- 8 wheat crackers
- soft herbs, such as dill, tarragon, parsley or cilantro (optional)
Instructions:
- Boil eggs 7-10 minutes to desired consistency.
- Divide avocado and eggs among 4 dishes.
- Season to taste with a squeeze of lemon juice and salt. Garnish with herbs, if desired.
- Serve with crackers.
Nutrition Facts
4 servings per recipe
Serving Size 1 serving (103g)
| Amount Per Serving | ||
|---|---|---|
| Calories | 170 | |
| % Daily Value* | ||
| Total Fat 12g | 15% | |
| Saturated Fat 2.5g | 13% | |
| Trans Fat 0g | - | |
| Polyunsaturated Fat 2.5g | - | |
| Monounsaturated Fat 6g | - | |
| Cholesterol 185mg | 62% | |
| Sodium 280mg | 12% | |
| Total Carbohydrate 9g | 3% | |
| Dietary Fiber 3g | 10% | |
| Total Sugars 1g | - | |
| Includes 0g Added Sugars | 0% | |
| Protein 7g | - | |
| Vitamin D 1mcg | 6% | |
| Calcium 33mg | 2% | |
| Iron 1mg | 6% | |
| Potassium 267mg | 6% | |
| Vitamin A 83mcg | 10% | |
| Vitamin C 7mg | 8% | |
| Vitamin E 1mg | 8% | |
| Vitamin K 8mcg | 6% | |
| Thiamin 0.09mg | 8% | |
| Riboflavin 0.30mg | 25% | |
| Niacin 2mg | 15% | |
| Vitamin B6 0.18mg | 10% | |
| Folate 55mcg DFE | 15% | |
| (0mcg folic acid) | - | |
| Vitamin B12 0.45mcg | 20% | |
| Biotin 0mcg | 0% | |
| Pantothenic Acid 1mg | 25% | |
| Choline 153mg | 30% | |
| Phosphorus 135mg | 10% | |
| Iodine 0mcg | 0% | |
| Magnesium 17mg | 4% | |
| Zinc 0.89mg | 8% | |
| Selenium 16mcg | 30% | |
| Copper 0.11mg | 10% | |
| Manganese 0.07mg | 2% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
