Ingredients (Serves 1-2)
2 slices of whole wheat or multigrain bread
2 boiled eggs
1-2 teaspoons mayonnaise or Greek yogurt (optional, for creaminess)
Salt and black pepper to taste
1 teaspoon chopped fresh herbs (like coriander, parsley, or chives)
Lettuce, tomato, or cucumber slices (optional)
Butter or ghee for toasting (optional)
Method
Boil the eggs: Place eggs in a saucepan, cover with water, bring to a boil, then simmer for 8-10 minutes. Cool and peel.
Mash eggs: In a bowl, mash the boiled eggs using a fork.
Mix flavors: Add mayonnaise or yogurt, salt, pepper, and chopped herbs. Mix well.
Prepare bread: Toast the bread lightly if you like a crispy texture.
Assemble: Spread the egg mixture evenly on one slice. Add lettuce, tomato, or cucumber if desired. Cover with the second slice of bread.
Serve: Slice diagonally and enjoy immediately.
Tips
Healthier option: Use Greek yogurt instead of mayonnaise for fewer calories and more protein.
Add crunch: Include fresh veggies like bell peppers or shredded carrots.
Spice it up: Sprinkle a pinch of paprika or chaat masala for extra flavor.
Meal prep: Boiled eggs can be prepared in advance and stored in the fridge for up to a week.
Health Benefits
High in protein: eggs provide complete protein, helping build and repair muscles.
Rich in nutrients: eggs contain vitamins B12, D, A, and minerals like selenium and iron.
Good for brain health: Choline in eggs supports brain function and memory.
Heart-friendly fats: eggs contain healthy fats that support overall heart health (in moderation).
Weight management: Protein-rich sandwiches help keep you full for longer, aiding in appetite control.
Disclaimer:
The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk..jpg)
click and follow Indiaherald WhatsApp channel