Consuming three or more eggs per week increases an American's risk for type 2 diabetes, according to a meta-analysis published in the American Journal of Clinical Nutrition.
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Missing Egg Sandwich
These sandwiches have the flavor and appearance of egg salad, without the saturated fat and cholesterol.
Makes 6 sandwiches
1 pound low-fat, firm silken tofu
6 lettuce leaves
12 slices whole-grain bread
1/4 teaspoon garlic powder
1/4 teaspoon turmeric
1/4 teaspoon ground cumin
1 teaspoon salt
2 teaspoons mustard
2 tablespoons fat-free or low-fat dairy- and egg-free mayonnaise substitute (such as Nayonaise Light)
2 tablespoons pickle relish
1 green onion, finely chopped
6 tomato slices
Mash tofu with a fork or potato masher, leaving some chunks. Stir in green onion, relish, mayonnaise substitute, mustard, salt, cumin, turmeric, and garlic powder. Spread on bread and garnish with lettuce and tomato.
Stored in a covered container in the refrigerator, leftover Eggless Salad will keep for up to 3 days.
Per serving (1 sandwich): 175 Calories; 3 g Fat; 0.6 g Saturated Fat; 15.6% Calories from Fat; 0 mg Cholesterol; 9.1 g Protein; 30.5 g Carbohydrates; 8.9 g Sugar; 4.4 g Fiber; 827 mg Sodium; 67 mg Calcium; 2.6 mg Iron; 3.5 mg Vitamin C; 127 mcg Beta-Carotene; 0.4 mg Vitamin E
Source: The Survivor’s Handbook: Eating Right for Cancer Survival, by Neal D. Barnard, M.D. and Jennifer Reilly, R.D.
Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.