EASY PEASY EGG SALAD by Charla Harris | Mealz


3 Servings

5 min Prep, 15 min Cook


Allergy Friendly


Eggs are very much a controversial food source – since the interior and exterior constitute 2 different components; protein and fat. At one stage even I too would vehemently avoid eating the yolk of an egg because I wholeheartedly believed it would attribute to heart disease. Now that I have conducted my own research, I’m more than happy to include eggs in their entirety to my diet.
One large egg contains roughly 200mg of cholesterol with a further 5 grams of fat and almost half of that is saturated fat. Don’t be alarmed, the majority of cholesterol is produced in the liver, a central point for regulation and supporting the production and development of our sex hormones. It also helps to build and repair cells accordingly. Since the liver already produces three times the amount of cholesterol, eating 1-2 eggs won’t attribute to vascular disease. We run into imminent signs of danger when we consume copious amounts of saturated fat which cause the “bad fats” to heighten leading to the blockage of our coronary arteries.
A quick tip about boiling eggs, I realise it can be difficult to perfect the cooking time of an egg, 12 minutes should get the results that I have in this picture – a hard boiled egg. Boil the water first with a large amount of water in a saucepan, switch off the cooker and set aside for 12 minutes. If you’re a novice a timer would ensure accuracy with timing. If you prefer a softer/runny egg, then follow the same steps, only leave to set aside for 4-6 minutes.

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Cooking Stages

    • Start off by carefully putting the eggs into a saucepan and adding enough water so that the eggs are completely submerged.

    • Heat the water until it starts to boil, the eggs should begin to roll around - this is the peak you want.

    • Turn off the cooker and remove the pan from the stove (if using an electric cooker).

    • Cover pot and set the timer (if required) for your desired cooking time .i.e 12 minutes.

    • Once done, remove the eggs with a slotted spoon and transfer into a bowl of cold water and leave for 1 minute.

    • Gently hit the egg on a hard surface, so cracks begin to form and remove the shell

    • Arrange the salad bed by first laying down the lettuce, followed by the tomatoes, cucumber and the eggs.

    • Finally garnish with carrot and seasoning.

    • NOTES: Set the timer to your preferred cooking time Always use a slotted spoon to remove the HOT eggs Remove the saucepan from the pan if boiling eggs on an electric stove.

Nutrition Facts

Serving Size 235.3 g

Amount Per Serving
Calories 312.3 cals16%
% Daily Value*
Kilojoules 1309 kJ16%
Fat 10.5 g16%
Sodium 509.3 mg22%
Carbohydrate 29 g10%
Protein 12.8 g26%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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