Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Egg Salad with Arugula
Pierce the eggs and cook in boiling water until hard cooked, 8-9 minutes. Remove, rinse under running cold water, peel and let cool.
While the eggs cook, trim, rinse and peel the carrots. Cut with a potato peeler into thin strips. Trim leek, rinse and cut into thin rings.
Rinse arugula, spin dry, remove thicker stems and chop.
Cook bacon slowly until crispy in a dry skillet over medium heat. Place on paper towels and drain well.
Add leek and carrots to bacon fat in skillet and cook over medium heat, stirring, for 3-4 minutes. Season with salt and pepper. Place on a plate and let cool.
Rinse lemon in hot water and wipe dry. Finely grate about half of the peel. Cut lemon in half and squeeze juice.
Mix lemon juice with salt and pepper to taste, sugar and walnut oil in a bowl. Add carrots and leek, mix and let stand briefly.
Cut eggs with an egg slicer or with a knife into slices. Carefully fold arugula into the leek and carrot mixture. Season with salt and pepper. Carefully fold in egg slices. Garnish with the bacon and serve.
(Percentage of daily recommendation)
| Calorie | 200 cal. | (10 %) | ||
| Protein | 10 g | (10 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.5 g | (5 %) |
Healthy, because
Here, the eggs provide a strong portion of carotenoids, which the body converts into vitamin A. By the way: eggs from organic farming not only taste better most of the time - they also contain more vitamin E than those of conventional origin.
Even smarter
The slow frying in the pan not only makes the bacon deliciously crispy, but also saves unwanted fat. In addition, the spicy bacon becomes even crispier and leaner when thoroughly drained on kitchen paper.