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The Honolulu Advertiser
Posted on: Wednesday, May 10, 2006

Bacon and olives add style to light egg-salad sandwich

 •  Lost in translation

By Elaine Magee

Q. I know the Easter season has passed but this April reminded me of how much I enjoy an egg salad sandwich every now and then. I'm hoping you can take this best-ever recipe and make it "your way" —which is always considered "better" in our house.

A. Strangely enough, this Easter I, too, thought how much I enjoy the occasional egg salad sandwich. If you can just get past hard-boiling and peeling the eggs, the rest is downhill.

I loved this egg salad sandwich recipe because it has a couple of fun and flavorful ingredients in it — bacon and stuffed green olives.

But to cut back fat, I used half the amount of bacon, chopped it up and mixed the bits into the egg salad instead of placing two strips on each sandwich. I also used half as much mayonnaise, cutting back by not spreading mayonnaise on the bread slices, and by using a mixture of half light mayo and half fat-free sour cream. I tossed out half the egg yolks (there are still plenty of yolks to make the mixture yellow) and added some crunchy celery. You don't necessarily have to do this, especially if you are using higher omega-3 eggs.

And to pump up the fiber and nutrients, serve the salad on 100 percent whole-wheat or whole-grain bread.


  • 4 large hard-boiled eggs (higher omega-3 eggs if possible)

  • 3 slices turkey bacon or center-cut bacon, cooked until crisp and crumbled into pieces

  • 3 tablespoons finely chopped celery

  • 1 1/2 tablespoons finely chopped pimento-stuffed green olives

  • 1 tablespoon light mayonnaise

  • 1 tablespoon fat-free sour cream

  • 1 1/2 teaspoons Dijon mustard

  • Pepper to taste

  • Salt to taste (optional)

  • 6 slices 100 percent whole-wheat bread, toasted

  • 6 red leaf lettuce leaves

    Remove shell from hard-boiled eggs. Cut each in half lengthwise, then toss out half of the egg yolks.

    Coarsely chop remaining egg yolks and all of the egg whites, add to medium-size bowl.

    Add in bacon pieces, celery, olives, mayonnaise, sour cream and mustard and stir to blend well.

    Add pepper to taste (and salt if desired).

    Divide egg salad among 3 toast slices. Top each with 2 lettuce leaves. Cover with remaining toast slices and cut each sandwich in half diagonally.

    Makes 3 sandwiches (to make 6 sandwiches, just double the recipe).

  • Per sandwich: 290 calories, 16 g protein, 35.5 g carbohydrate, 10 g fat (2.9 g saturated fat, 4.2 g monounsaturated fat, 1.6 g polyunsaturated fat), 146 mg cholesterol, 5 g fiber, 861 mg sodium. Calories from fat: 31 percent. Omega-3 fatty acids, 0.2 g (if higher omega-3 eggs are used); omega-6,1.3 g. Weight Watchers points, 6.

    The original recipe had 505 calories, 32 g fat, 7 g saturated fat, 307 mg cholesterol, and 2 g fiber per sandwich.

    Elaine Magee is a registered dietitian; her latest book is "Comfort Food Makeovers." To find out more, go to www.recipedoctor.com.