Homemade Egg Salad

It’s been a while since I’ve made one of my homemade creations and this one was based in necessity.  I had forgotten to pull anything out to thaw for dinner and I didn’t know what I was going to make, but I realized I had eggs, mayo, mustard and pickles so therefore I could make egg salad!

First I had to do a little research, I had to refresh myself on how to hard boil eggs, something I’m not sure I’ve ever done before to be honest, and then to find a simple recipe that I could adapt to what I had on hand.

Here is the recipe I used as my springboard – Chow Egg Salad and then made the following changes:

  • No celery – I don’t like it and I didn’t have any anyway.
  • Yellow mustard since I didn’t have any whole grain (and I’ve always had it with yellow anyway)
  • Chopped up dill pickles instead of relish
  • Salt, pepper and garlic powder to season

I only had 5 eggs instead of 6, but I figured it would still turn out mostly the same.  So first things first, I hard boiled the eggs.



(Funny how the bright red coil looks purple in the picure).

I pulled the eggs out to cool when they were done and whipped up the sauce to go with it.  Pretty simple, just chopped up the pickles and then tossed in the mayo, mustard, salt, pepper and garlic powder.  I meant to add paprika and forgot, but may add that to the leftovers.

After the eggs had cooled for a while I set about peeling them, which didn’t go exact smoothly but I got it done.  Not sure it if was the eggs or maybe I cooked them wrong.  They were a little soft when I cut them up, so possible didn’t cook them long enough or let them cool long enough, but I was hungry man! Coming home from the gym is not the time to try to make something time intensive. Chopped up the eggs and tossed them in the sauce and TADA!



Based on how much I used to make my first sandwich this will end up being about 3 servings worth.

According to MyFitnessPal this recipe is about 300 calories per serving.  Of course all of the calories are from the eggs and mayo.  The yellow mustard has like 5 calories and the pickles have none. Here’s the layout.

293 Cals – 1 gm carb – 27 gm fat (only 6 grams saturated fat) – 12 gm Protein – 440 mg Sodium

High fat as you would expect, but a lot of it is “good” fat.  You can cut a lot of sodium by leaving out the pickles, but I really like them.

Verdict: This turned out well, the sauce was thin and messy because I didn’t let it sit in the fridge before I served it.  The eggs may have been ever so slightly undercooked but still turned out well. Had good flavor, but of course if you like things like onions and celery those are good additions.

Doesn’t this look good?



Christmas Fruit Salad

I love canned fruit cocktail, the peaches, pears, apples, grapes and cherries.  But I’m really trying to get away from canned fruits and veggies with all the added salt and/or sugar.  Plus raw fruit is different than cooked fruit.  So I made a fruit salad on Saturday to take to my sister’s house on Sunday for our family Christmas dinner.  It was the simplest thing you could imagine, hardly any work involved at all, in fact after I started it took less time then I had even anticipated.











Raw ingredients – Apples, grapes and clementines.  This is very similar to the Chick-Fil-A fruit bowl which includes these three, and strawberries, but strawberries are not in season right now.

First came the “hard part”. Peeling the clementines and separating the wedges.  Turns out this wasn’t as hard as I expected it to be since my batch of clementines turned out to be very easy to peel.











Toss the clementine wedges in a bowl, reserving a few of the wedges for a later use.

Next, rinse the grapes, pull them off the stems and toss them in the bowl.  You could cut them in half if you wanted to I suppose, but there’s really no reason too.

The last part, and this could be the “hard part” depending on how you feel about big kitchen knives is to cut up the apples into bite size cubes and add them to the bowl.  Leave the skins on, no reason to peel them, just give them a rinse in the sink and you are good to go.

Take the reserve orange slices and squeeze the juice onto the apples.  The ascorbic acid (vitamin C) in the oranges will help prevent the apples from turning brown from oxidation.  If they do turn brown it’s not harmful, they aren’t “spoiled” it just doesn’t look as good.  Also, putting the lid on the container and tossing it to mix will help release some of the orange juice as well.  Refrigerate overnight or serve immediately.

















Simple, easy fruit salad, and if you happen to snack on some of the grapes and orange slices while you’re making it (guilty) no problems!

Vodka Chicken with Zucchini and Mushrooms

This is another recipe from my MFP pal Meaghan, and it’s my favorite kind of recipe… chop everything up and toss it in the crock pot and turn it on. The basis of this recipe is chicken and vodka pasta sauce.  The veggies can be whatever you like.  Since I had just had some Japanese food with grilled zucchini and onions I remembered that I did in fact like zucchini.  The mushrooms were, well because I’ve been trying to add more mushrooms to things.  They add a lot of flavor and texture and the pound of mushrooms I used was… what? 40 calories? Basically nothing.

This recipe has (wait for it….) 4 ingredients…. LOL
2 pounds (roughly) boneless skinless chicken breasts
1 pound of mushrooms
1 24oz jar of Bertolli Vodka Sauce (or sauce of your choice)
2 large zucchini (weight unknown).

First I washed and chopped the zucchini and added it to the crockpot. Next I tossed in the mushrooms and wow did it look like a whole lot of mushrooms.  I thought it was gonna be way too many, but of course they ended up cooking down quite a bit as mushrooms are wont to do. The zucchini is hiding in there somewhere.  Seasoned the veggies with salt and pepper.  Now the hard part (not really).  Lay the chicken breasts over the veggies and pour on the sauce.  No need to cut the chicken since it will shred nicely after 10 hours in the crock pot. Slap on the lid, turn the crockpot to low and go to work! (or just let it cook all day). Ok, so even on low, mine was boiling away when I got home, kinda burnt on the sides and the zucchini basically disintegrated into mush.  Neither of these affected the flavor, just texture. Not the prettiest dish I’ve ever made, but it was yummy. Toss on a healthy dose of Parmesan cheese and dinner is served!! Nutrition wise, this is not a bad dinner.  I had mine with pasta, but it would be equally good with rice or by itself.  This made 4 (large) servings.

Each serving of Vodka Chicken contains: 472 calories – 19 grams of carbs – 14 g fat –  60 g protein

Add in 4oz of cooked pasta for an additional 400 cals – 84 g carbs – 2 g fat – 14 g protein So you can go high carb (pasta), high protein (chicken) or both!

Cost wise this recipe isnt too expensive either, and will feed 4 (or in my case, one person 4 times).

Spaghetti Squash “Spaghetti”

So this recipe was inspired by my MFP friend Meaghan, who made a much more complicated spaghetti squash recipe, but suggested for my first time trying it to make it like traditional spaghetti and just serve it with my favorite pasta sauce.  So that’s what I did, I made spaghetti with a spaghetti squash.

First preheat your oven to 375 degrees.  Then (carefully) cut the squash in half and scoop out the seeds.

The place the squash on a baking sheet, spray the cut side with non-stick spray (or if not staying low cal, brush with butter, oil etc so it doesn’t stick) and place the squash cut side on the pan.  Bake in the oven for 30-40 minutes until softened and a little browned.

Now that the squash is roasting away, time to get the sauce going.  I whipped up a very simple sauce, I used Bertolli Marinara with Burgandy Wine (was on sale, turned out to be really good) and I added some browned ground turkey to it.  Of course you can keep it veggie and add something like mushrooms.  I hemmed and hawed about the mushrooms and decided not to get any, but then later wished I would have. Ah well.. live and learn.

Once the squash is good and roasted, pull it out and let it cool a little bit until you can handle it.  Using a fork, scrape the insides of the squash and the flesh will automatically break apart into ribbons or “noodles”.  (It’s hard to see, but here is in progress).

Toss your squash “noodles” in a bowl, top with your sauce and some Parmesan cheese and you are ready to eat!

(The squash is hiding under there somewhere).

Price:  Well, at first I balked a little at the squash being two dollars a pound, and my very small (but hefty) 2 pound squash would be 4$.  I thought this was a bit much, but as I went to the pasta aisle to get the sauce, I noticed most of the pasta was between $1.50 and $3.00 for a 1 pound box.  (I’m used to super sales and getting pasta for 50 cents a box, but you can’t always get that).  So, it was pretty much a push on the price.  Not more, not less.

Nutrition: This is where the squash shines, depending on what you are looking for.  If you need low calorie, low carb, no gluten (like my friend Meaghan) then this is perfect for you.  1 cup of roasted spaghetti squash has 84 calories, 20 grams of carbs and 2 grams of protein.  A similar serving of pasta has 210 calories, 42 grams of carb and 7 grams protein (some, if not all of that is gluten).

Verdict: Well.. Like most of the sites I read about spaghetti squash, it’s basically flavorless.  So it was pretty much like eating a bowl of spaghetti sauce.  Which is not necessarily a bad thing.  I think next time I make it I will surely gussy it up a bit more fancy with some mushrooms and veggies and feta cheese the way Meaghan did.  But it was worth trying.  Always cool to try something new.

  • About Me

    I am a recent graduate in Food Science (NC State, 2009) and I work for a major food manufacturing company. I love food, but I can no longer eat anything that crosses my path. About 24 months ago I begin a serious struggle to get my obesity under control and reduce my chances of developing Type II diabetes. Since September of '09 I have lost 50 pounds and I still have a long ways to go. I've started eating better and exercising more, including taking up running.