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 “devilish” dates back to the 18th century and was used in front of spicy foods. Our version of Deviled Eggs can be made spicy or mild.
Today’s Devil Eggs are healthy and nutritious because they call for avocado and eliminate mayonnaise and mustard. Avocados provide monounsaturated fats that support a healthy brain and heart. 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 that you plan to use within a day or so, choose ones that will yield to a gentle pressure when you press your finger into the skin to test ripeness. The skin should be gritty and purplish-black.
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Adding some lemon juice to today’s recipe will keep the avocado’s beautiful color after slicing. Nevertheless, you should serve this dish on the day of preparation.
Eggs, long demonized for the amount of cholesterol found in the yolk, have now been given the diet green light. That’s because researchers have discovered that saturated fats and trans fats are the real cause of high blood cholesterol.
Eggs contain proteins with the highest biological value along with disease-fighting nutrients like vitamin D, choline, and lutein. If you plan on hard-cooking them, buy them a few days in advance. This makes them easier to peel.
Today’s simple deviled eggs can liven up any plate. Sprinkle them with paprika as directed in the recipe, or experiment with other toppings like diced jalapeno peppers, sliced scallions, or hot peppers.
Bethany Thayer is a Registered Dietitian with Henry Ford Health. Visit henryford.com/blog for more recipes and health information. If you have any questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Eggs with Avocado Devil
Makes: 16 servings / Preparation time: 20 minutes / Total time: 45 minutes
8 hard-boiled eggs, shelled
1 ripe avocado
⅓ cup non-fat Greek yogurt
2 teaspoons fresh lemon juice
¼ teaspoon salt
½ teaspoon pepper (or to taste)
½ teaspoon paprika
Halve each egg lengthwise and scrape out the yolk. Put the yolk in a bowl. Halve the avocado, remove the pit and place the flesh in the yolk shell.
Use an immersion blender or food processor to puree the egg yolks and avocado until smooth and creamy. Add Greek yogurt, lemon, salt and pepper. Blend until smooth. Place the egg yolk mixture in a piping bag or ziplock plastic bag, cutting off one corner, and pipe into the center of each egg white. Sprinkle with paprika and serve.
By Henry Ford LiveWell.
60 calories (65% of fat), 4.5 grams fat (1 gram sat. fat), 2 grams carbohydrates4 grams protein70mg sodium105mg cholesterol14 mg Calcium, 1 gram fiber. Food exchange: ½ protein, 1 fat.
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