These egg and parsley sandwiches are a traditional addition to an afternoon tea. This recipe uses a mix of Greek yoghurt and mayonnaise with the egg, increasing the nutrient profile as well as providing a source of probiotics, which are important for digestive health.
Serves: 2
Dietary: Suitable for vegetarians, can be lactose and gluten free (see variations), nut free
Preparation time: 10 minutes
Cooking time: 10 minutes
INGREDIENTS
2 eggs
1 Tbsp Greek yoghurt
1 Tbsp mayonnaise
Season to taste
2 Tbsp parsley, chopped
4 slices wholegrain bread
METHOD
- Firstly, hard boil the eggs – place eggs in a small pan and cover with water (water should cover the eggs by approx. 1-2 cm). Place on the heat and bring to the boil, reduce heat and boil gently for approx. 7 minutes. Drain and immediately rinse with cold water and leave to stand in cold water until cool.
- Peel the eggs, place in a bowl and chop, adding the Greek yoghurt, mayonnaise, pepper and parsley. Season if necessary.
- Spread over 2 slices of the bread and sandwich the other 2 slices.
- Cut the crusts off and cut into dainty sandwiches to serve at an afternoon tea.
This recipe has been donated by Emily Cleland
NUTRITION INFORMATION
Per serving:
Total calories: 382 kcal
Fat: 21.6 g
Saturated Fat: 4.7 g
Carbohydrate: 32.0 g
Total sugar: 3.7 g
Free sugar: 0.5 g
Fibre: 5.1 g
Protein: 17.1 g
Salt: 1.1 g
NUTRITION FACTS
- This sandwich provides many essential nutrients in good amounts, including vitamin A, B vitamins Thiamine, Riboflavin and Niacin, B12.
- Vitamin A has several functions in the body, these include helping the immune system work properly, helping vision in dim light, and keeping skin healthy.
- Thiamine, Riboflavin, and Niacin help the body break down and release energy from food, and keep the nervous system, skin and eyes healthy. Vitamin B12 helps the body make red blood cells and keep the nervous system healthy, release energy from food and use folate. A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia.
- This sandwich is also a good source of calcium, which helps maintain healthy bones. It regulates muscle contractions, including your heartbeat, and makes sure blood clots normally. A lack of calcium could lead to a condition called rickets in children, and osteoporosis in later life.
- It is also a good source of iron and zinc. Iron is important for the body to make red blood cells, which carry oxygen around the body. A lack of iron can lead to iron deficiency anaemia. Zinc helps with making new cells and enzymes, processing carbohydrate, fat and protein in food and wound healing.
- In addition to these micronutrients, the sandwich is also a good source of protein.
VARIATIONS
- Lactose/dairy free yoghurt can be used.
- Gluten free bread can be used.
- Low-fat or fat-free yoghurt and mayonnaise can be used to reduce the fat content.
- Chives or salad cress could be used in place of the parsley or try adding a little spice with paprika or chilli powder.
- Top tip: if you use a teaspoon to peel off the shell when the egg is still warm, the shell peels off easily. Ensure the egg is then placed back in cold water to cool quickly and fully to prevent the yolk greying.
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