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Nutrition

Recipe: Black-Eyed Pea, Tomato, and Egg Salad

Medically Reviewed by UPMC Harrisburg

diabetic family dinners

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Most egg salad recipes are mayonnaise-based and high in total fat, calories, and saturated fat. Excess intake of calories and saturated fat are strongly associated with increased risk of obesity heart disease. This twist on conventional egg salad is much lower in total fat, calories, and saturated fat the black-eyed peas and tomatoes also add phytochemicals, magnesium, zinc, B vitamins, and fiber.

Adapted from “Today’s Dietitian”

Recipe serves: 4 servings

Ingredients

  • 1 (15.5-ounce) can black-eyed peas, drained and rinsed
  • 2 cups chopped tomatoes
  • 4 hard-boiled eggs, chopped
  • ½ cup balsamic vinegar
  • ¼ cup reduced-fat feta cheese

Directions

  1. In a medium bowl, mix all of the ingredients together.
  2. Serve salad on its own, stuffed in a whole-grain pita pocket, or wrapped in a whole-grain tortilla.

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UPMC Harrisburg is a nationally recognized leader in providing high-quality, patient-centered health care services in south central PA. and surrounding rural communities. UPMC Harrisburg includes seven acute care hospitals and over 160 outpatient clinics and ancillary facilities serving Dauphin, Cumberland, Perry, York, Lancaster, Lebanon, Juniata, Franklin, Adams, and parts of Snyder counties. These locations care for more than 1.2 million area residents yearly, providing life-saving emergency care, essential primary care, and leading-edge diagnostic services. Its cardiovascular program is nationally recognized for its innovation and quality. It also leads the region with its cancer, neurology, transplant, obstetrics-gynecology, maternity care, and orthopaedic programs.