Deviled eggs may not project healthfulness, but we saw the nutritious potential in a snack based on cooked egg whites. The filling just needed an update. We kept the yolks, which get a bad rap but contain much of the egg’s nutrition, including fat-soluble vitamins A and D, as well as folate and choline. We mashed the yolks with smoked trout (high in omega-3 fatty acids). Fresh chives and briny capers tamed the fish’s smokiness, creating a bold filling. For creaminess, we added yogurt and a touch of mayonnaise to ensure richness. Lemon juice and whole-grain mustard accented our filling, and a hint of turmeric boosted the yellow color. We flaked a half ounce of fish over the tops before garnishing with additional chives. If you don’t have a steamer basket, use a spoon or tongs to gently place the eggs in the water. It doesn’t matter if the eggs are above the water or partially submerged. You can double the recipe, as long as you use a pot and steamer basket large enough to hold the eggs in a single layer. If you prefer, use a pastry bag fitted with a large plain or star tip to fill the eggs halves.
Ingredients
- 7 large organic eggs
- 2½ ounces smoked trout, skin removed (2 ounces chopped fine, ½ ounce flaked)
- 1 tablespoon capers, rinsed and chopped fine
- 1 tablespoon chopped fresh chives
- 3 tablespoons organic plain low-fat yogurt
- 2 teaspoons mayonnaise
- 1½ teaspoons lemon juice
- ¾ teaspoon whole-grain mustard
- ¼ teaspoon ground turmeric
- Bring 1 inch water to rolling boil in medium saucepan over high heat. Place eggs in steamer basket in single layer. Transfer basket to saucepan. Cover, reduce heat to medium-low, and cook eggs for 11 minutes.
- When eggs are almost finished cooking, fill medium bowl halfway with ice and water. Using slotted spoon, transfer eggs to bowl of ice water and let sit for 15 minutes to cool.
- Peel eggs and halve lengthwise. Transfer egg yolks to bowl. Arrange whites on serving platter, discarding two worst-looking halves. Mash yolks with fork until no large lumps remain. Stir in chopped trout, capers, 2 teaspoons chives, yogurt, mayonnaise, lemon juice, mustard, and turmeric, mashing mixture against side of bowl until well incorporated.
- Transfer yolk mixture to small, heavy-duty plastic bag. Press mixture into one corner and twist top of bag. Using scissors, snip ½ inch off filled corner. Squeezing bag, distribute yolk mixture evenly among egg white halves, mounding filling above flat surface of whites. Top each egg with piece of flaked trout and sprinkle with remaining 1 teaspoon chives. Serve immediately.
| Nutrition Facts |
Serving Size 1 |
Nutritional Value Per Serving | Calories 120 kcal Calories from Fat: 72 kcal |
|
% Daily Value*
|
| Total Fat 8 g 23% |
Saturated Fat 2.5 g 13% |
Trans Fat 0.0 g |
Cholesterol 225 mg 75% |
Sodium 140 mg 2% |
carbohydrates 1 g 1% |
Sugars 1 g 1% |
Protein 11 g 22% |
* Above mentioned %DVs (Percent Daily Values) are based on 2,000 calorie food intake.
DVs (Daily values) may be vary depending upon individuals daily calorie needs. Above nutritional values are estimates and should only be used as a guide for approximation. They are not allfoodchef.com recommendations. Calculations are based on average weight of 194 lbs. and ages of 19 to 50 years. |