Deconstructed Egg Sandwich

Our dietitians' favourite

This is the Deconstructed Egg Sandwich recipe.

  • Prep: 15 min
  • Cooking: 12 min
Yields 4 servings
DFC

Ingredients

  • 4 eggs
  • 2 celery stalks cut into sticks
  • 4 lettuce leaves
  • 1 cup (250 mL) cherry tomatoes halved
  • 1 cup (250 mL) raw beets grated or thinly sliced
  • 1 cup (250 mL) Canadian Mozzarella cut into sticks
  • 3 whole-wheat pita breads each cut into 8 wedges
  • Yogurt dip
  • 1/2 cup (125 mL) Canadian thick plain yogurt (Greek-style)
  • 2 tsp (10 mL) Dijon mustard
  • 1 tbsp (15 mL) honey
  • 2 tbsp (30 mL) milk
  • 1 green onion or 1 tbsp (15 mL) fresh chives chopped
  • 1/4 tsp (1 mL) celery salt
  • Freshly ground pepper

Preparation

In a bowl, mix all dip ingredients. Refrigerate.

Place eggs in a saucepan, cover with cold water and cook for 11–12 minutes in boiling water.

In the meantime, in containers with compartments, place the celery, lettuce, tomatoes, beets, Mozzarella, pita wedges and dip.

Shell the hard-boiled eggs, rinse under cold water and add a whole or halved egg to each container.

Refrigerate until ready to eat.

Tips

Serving suggestion: May be served with seasoned and grilled pita wedges.

For faster preparation time, use precut raw beets sold in bags in the produce section.

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Nutrition

Nutritional Information

per serving
Energy: 348 Calories
Protein: 22 g
Carbohydrate: 39 g
Fat: 13 g
Fibre: 5.6 g
Sodium: 650 mg

Top 5 Nutrients

 
(% DV*)
Calcium: 22 % / 237 mg
Selenium: 88 %
Vitamin B12: 75 %
Folate: 45 %
Phosphorus: 33 %