Henry Ford Health Deviled eggs are a popular way to make use of leftover Easter or Passover eggs, but you might be tempted to turn to today’s healthful recipe at other times of the year. The word “deviled” dates back to the 18th century and came to be used […]
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Henry Ford Health
Deviled eggs are a popular way to make use of leftover Easter or Passover eggs, but you might be tempted to turn to today's healthful recipe at other times of the year.
The word “deviled” dates back to the 18th century and came to be used in front of spicy foods. Our version of deviled eggs can be made spicy or mild.
Today's deviled eggs are healthful and nutritious because they call for avocado and eliminate mayonnaise and mustard. The avocados provide monounsaturated fat, which supports 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 buying avocados to use within a day or so, choose ones that yield to gentle pressure when you press your finger into the skin to test for ripeness. The skin should be pebbly and purple-black.
More:Looking for a fiber boost? Try whole-wheat spaghetti with carrots and turkey ragu
Adding a little lemon juice to today’s recipe will maintain the pretty color of the avocado after it has been cut. Still, you’ll want to serve this dish on the day it is prepared.
Eggs, long demonized because of the amount of cholesterol found in the yolk, have now been given a dietary green light. That's because researchers have discovered that saturated fats and trans fats are the real cause of high blood cholesterol.
Eggs contain the highest biological value of protein along with disease-fighting nutrients such as vitamin D, choline and lutein. If you're planning to hard-boil them, buy them a few days in advance. It makes them easier to peel.
Today's simple deviled eggs can perk up any plate. Top them with paprika, as called for 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 with Henry Ford Health. For more recipes and health information, visit henryford.com/blog. For questions about today’s recipe, email HenryFordLiveWell@hfhs.org.
Avocado Deviled Eggs
Makes: 16 servings / Prep time: 20 minutes / Total time: 45 minutes
8 hard-boiled eggs, peeled
1 ripe avocado
⅓ cup fat-free Greek yogurt
2 teaspoons fresh lemon juice
¼ teaspoon salt
½ teaspoon pepper (or to taste)
½ teaspoon paprika
Cut each egg in half lengthwise, and scoop out the yolks. Place the yolks in a bowl. Cut avocado in half, remove pit and scoop the flesh into the bowl of yolks.
Use a handheld blender or food processor to puree yolks and avocado until smooth and creamy. Add Greek yogurt, lemon, salt and pepper. Mix until smooth. Spoon yolk mixture into a piping bag or plastic zipper bag with one corner cut off and pipe into the middle of each egg white. Sprinkle with paprika and serve.
From Henry Ford LiveWell.
60 calories (65% from fat), 4.5 grams fat (1 gram sat. fat), 2 grams carbohydrates, 4 grams protein, 70 mg sodium, 105 mg cholesterol, 14 mg calcium, 1 gram fiber. Food exchanges: ½ protein, 1 fat.
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