A healthy deviled egg recipe calls for avocado and Greek yogurt
Deviled eggs are a popular way to use up leftover Easter or Passover eggs, but you might be tempted to turn to today’s healthy recipe at other times of the year.
The word “devil” dates back to the 18th century and came to be used in relation to spicy foods. Our version of deviled eggs can be spicy or mild.
Today’s deviled eggs are healthy and nutritious because they require avocado and eliminate mayonnaise and mustard. Avocados provide monounsaturated fats, which promote brain and heart health. With a rich, nutty flavor and buttery texture, avocados provide fiber and 20 different vitamins and minerals, including potassium, copper, magnesium, and vitamins B, C, E, and K.
If you’re buying avocados to use in a day or two, choose ones that yield to light pressure when you press your finger against the skin to test their ripeness. The skin should be pebbly and purple-black.
Adding a little lemon juice to today’s recipe will maintain the lovely color of the avocado after it has been cut. Still, you’ll want to serve this dish the day it’s made.
Eggs, long demonized due to the amount of cholesterol in the yolk, have now been given a dietary green light. That’s because researchers have found that saturated fats and trans fats are the real cause of high cholesterol.
Eggs contain the highest biological value of protein as well as disease-fighting nutrients such as vitamin D, choline and lutein. If you plan to boil them, buy them a few days in advance. This makes them easier to peel.
Today’s simple deviled eggs can enhance any plate. Garnish with paprika as directed in the recipe, or experiment with other toppings like diced jalapeno peppers, sliced green onions, or hot pepper.
Bethany Thayer is a Registered Dietitian Nutritionist at Henry Ford Health. For more recipes and health information, visit henryford.com/blog. If you have any questions about today’s recipe, email [email protected]
Avocado deviled eggs
Makes: 16 servings / Preparation time: 20 minutes / Total time: 45 minutes
8 hard-boiled eggs, peeled
1 ripe avocado
⅓ cup fat-free Greek yogurt
2 teaspoons of fresh lemon juice
¼ tsp salt
½ teaspoon pepper (or to taste)
½ teaspoon paprika
Cut each egg in half lengthwise and scoop out the yolks. Put the yolks in a bowl. Cut the avocado in half, remove the pit and pour the flesh into the bowl of yolks.
Use a hand blender or food processor to puree the yolks and avocado until smooth and creamy. Add Greek yogurt, lemon, salt and pepper. Blend until smooth. Spoon the egg yolk mixture into a piping bag or zip-top plastic bag with one corner cut off and pipe in the middle of each egg white. Sprinkle with paprika and serve.
By Henry Ford LiveWell.
60 calories (65% of fat), 4.5 grams fat (1 gram fat sat), 2 grams carbohydrates4 grams protein70mg sodium105mg cholesterol14mg calcium, 1 gram fiber. Food exchanges: ½ protein, 1 lipid.
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