I tried this wonderful egg salad substitute from Physicians Committee for Responsible Medicine (PCRM):
This sandwich has the flavor and appearance of egg salad without the saturated fat and cholesterol.
Makes 6 sandwiches
1/2 pound firm low-fat silken tofu (about 1 cup)
1 green onion, finely chopped, including green top
2 tablespoons pickle relish (I used celery instead)
2 tablespoons tofu mayo or other non-dairy and egg-free mayonnaise substitute
2 teaspoons stone-ground mustard
2 teaspoons reduced-sodium soy sauce
1/4 teaspoon ground cumin
1/4 teaspoon turmeric
1/4 teaspoon garlic powder
12 slices whole-grain bread
6 lettuce leaves
6 tomato slices
Mash tofu, leaving some chunks (until consistency of egg salad). Add green onion, pickle relish, Tofu Mayo or other dairy- and egg-free mayonnaise substitute, mustard, soy sauce, cumin, turmeric, and garlic powder. Mix well.
Spread on whole-grain bread and garnish with lettuce and tomato slices.
You can also add olives, tomatoes, carrots, etc.
Per serving (1 sandwich): 172 calories; 3 g fat; 0.6 g saturated fat; 15.6% calories from fat; 0 mg cholesterol; 8.7 g protein; 30.3 g carbohydrates; 4.4 g fiber; 486 mg sodium; 64 mg calcium; 2.5 mg iron; 3.5 mg vitamin C: 150 mcg beta-carotene; 0.4 mg vitamin E
Recipe from Healthy Eating for Life for Children by Amy Lanou, Ph.D.; recipe by Jennifer Raymond, M.S., R.D.
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