grilled avocado-poblano egg salad sandwich with rosemary
Makes 4 servings: 1 sandwich each
Though grilling is a most popular in summertime, I find I cook out more during the fall. But I like to mix things up a bit and not stick to the tried and true. Here’s one of those not-so-tried-and-true results. It’s an egg salad sandwich gone mad … in a very tasty way! Not only did I grill the eggs, I grilled avocado and Poblano and combined them all together for an unexpected sandwich bursting with flavor, texture, and smoky intrigue. The fresh rosemary is the perfect accent for it. You can use an indoor grill or grill pan, if you prefer. Hope you enjoy it soon–whether cooking out or in.
Calories Saved: 130
1 large (5-ounce) Poblano pepper
4 medium-cooked organic eggs*, chilled, peeled
1 Hass avocado, halved and pitted
3 tablespoons finely diced red onion
1 1/2 tablespoons mayonnaise
1 1/2 teaspoons fresh lime juice, or to taste
1 teaspoon minced fresh rosemary + 8 sprigs fresh rosemary
1/2 teaspoon natural sea salt
8 slices whole grain bread (or 4 rosemary ciabatta rolls or whole grain tortillas)
- Prepare an outdoor or indoor grill. Spritz the Poblano, medium-cooked eggs, and avocado haves with cooking spray** and grill over medium-high heat until cooked through and light grill marks form, turning only as needed (about 8 minutes for Poblanos, 4 minutes for eggs, and 2 minutes for avocado halves).
- When cool enough to handle, finely chop the Poblano (remove stem and seeds; do not peel). Dice the avocado (remove peel). Chop the eggs. Chill in the refrigerator, keeping eggs separate, until cool, about 15 minutes.
- Gently stir together the Poblano, avocado, onion, mayonnaise, lime juice, minced rosemary, and salt until just combined. Gently stir in the eggs. Evenly top four of the bread slices with the egg salad (about 2/3 cup each), then top with the remaining bread slices. Cut in half on the diagonal with a serrated bread knife. Garnish with the rosemary sprigs and serve immediately.
Per serving: 330 calories, 17g total fat, 3.5g saturated fat, 0g trans fat, 190mg cholesterol, 650mg sodium, 29g total carbohydrate, 7g dietary fiber, 5g sugars, 15g protein
*Cook about 3 minutes less than for hard-boiled eggs. Or, try it my way: Cover eggs with cold water in small saucepan; bring just barely to a boil; cover and remove from heat; let “lid cook” for 6 minutes for medium-cooked eggs; remove lid, drain water, and let stand at room temperature for 30 minutes; chill.
**Fill a Misto or other oil sprayer bottle with oil of choice, such as grapeseed, canola, or extra-virgin olive oil.
The “Before” Recipe
egg salad sandwich
Adapted from my mom’s recipe
Makes 4 serving
6 hard-cooked (boiled) eggs, chopped
2 stalks celery, minced
1 tablespoon minced white onion
1/2 cup mayonnaise
1 teaspoon mustard, or to taste
1/2 teaspoon celery seed (optional)
1/4 teaspoon salt
1/8 teaspoon black pepper
8 slices bread
4 lettuce leaves
Mix all ingredients together except the bread and lettuce. Evenly top 4 of the bread slices with the egg salad. Top with the lettuce and remaining bread slices. Serve immediately.
Per serving: 460 calories, 32g total fat, 6g saturated fat, 0g trans fat, 290mg cholesterol, 700mg sodium, 26g total carbohydrate, 2g dietary fiber, 4g sugars, 14g protein
- Boost flavors by choosing a flavorful cooking method, like grilling
- Consider grilling foods that you might not expect to be grilled, like eggs or avocado, to provide smokiness
- Change up a textural ingredient for intrigue, such as using Poblano pepper instead of celery
- Create creaminess with avocado + an acid ingredient, like lime juice, instead of relying solely on mayo
- For freshness, incorporate a fresh herb into a recipe whenever appropriate … plus, occasionally use an herb in a highlighted manner, such as inserting rosemary sprigs into a sandwich in place of toothpicks (Hint: You can also use the leaves from the rosemary “toothpicks” to flavor another part of the meal.)
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