These eggs make a delicious diabetes-friendly snack.
Welcome to Diabetes Bites here on HealthiNation! Join Fiorella DiCarlo, a registered dietitian, as she instructs you on how to make delicious meals that allow you to manage and watch out for diabetes!
Today Fiorella will teach you how to make a crowd favorite, deviled eggs. Eggs are filled with protein, which is great in snacks because protein keeps you full and satisfied. In a diabetic diet, protein is the best tool you can use in order to lower and stabilize your blood sugar. Plus, the yolk contains lots of vitamins and minerals. So with all of these healthy benefits in mind, let’s get cooking!
First, peel your boiled eggs. Once they’re all peeled, halve them. Then, scoop out the egg yolks, place them in a bowl, and smash them up lightly.
Next, add light mayonnaise to the yolks. Using a light mayonnaise will help lower the fat content of the overall recipe. Sprinkle in the ground mustard and the salt. Add salt and pepper to taste. Mix it all in.
Scoop up the paste and begin filling your eggs. Garnish with chives and paprika.
These are great to serve at dinner parties, picnics, or even to make as a light snack! Enjoy this low-fat, healthified version of your favorite deviled eggs!
- 6 large eggs
- 2 tbsp, plus 1 tsp light mayonnaise
- 1/8 tsp dry mustard
- Pinch of salt
- Freshly ground black pepper
Instructions1. Place the eggs in a small saucepan so that they won‚Äôt bounce or move around and crack. Cover with water. Bring to a boil. Immediately turn off and cover. Let sit for 15-18 minutes to continue cooking. Pour out the hot water. Shake the eggs in the pan to crack the shells. Add cold water and let sit. (This will make them easier to peel.) 2. Peel the eggs and cut them in half vertically. Remove yolks, place them in a small bowl, and mash with a fork. Add mayo, mustard, salt and pepper. 3. Fill egg whites with mixture. Garnish with sliced grape tomatoes, sliced olives, sliced radishes, sliced scallions, or a drop of caviar or truffle paste. (Garnishes are optional.)
Nutrition Information Based on a Single Serving
*Percent Daily Value are based on a 2000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
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Do you know what to do when
you're feeling a little devilish?
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Make deviled eggs!
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And, I'm going to show you
how to make them healthy too.
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I know that eggs get a bad rep because of
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the cholesterol but recently, they found
that it's not so much the cholesterol in
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the egg that you have to worry about, but
it is saturated fat in your diet instead.
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The best part of the egg is that
it's filled with protein, and
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for a diabetic diet, it is the best
tool you can have to lowering and
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stabilizing your blood sugar levels.
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It is pure protein in the egg, and
it has all the 11 essential amino acids,
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it will keep you fuller longer, and
it will boost your metabolism too.
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We've boiled our eggs,
[SOUND] cracked this guy and peel it.
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We're going to go take our egg and
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All right there we are, and we have this
beautiful rich yellow yolk inside and
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we're going to put our
yolks right into the bowl.
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They're a little slippery,
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these suckers, so hold on to them before
they just go flying out of your hand.
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We're gonna keep those there, and
we can start smashing these, right?
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A little bit there, right before
we grab our other ingredients.
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We're using a light mayo.
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So that's going to help with the fat
content of the entire recipe,
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which will be lower, which is great.
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And we're gonna add this in.
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And we also have some ground mustard to
give it a little spicy kick, there we are.
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And a little pinch of salt.
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Remember, the key here is you make
the recipe, okay, so taste as you go.
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If you feel like it needs a little bit
more salt or a little bit more pepper,
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go ahead even if the recipe
doesn't say to do so.
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We're gonna go ahead and start smashing
that, we're gonna ground some pepper
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in there in one second,
just let me get this nice and smashy.
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There we are, there's that, and
I'm gonna grate just a little there.
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There we go again.
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Taste it, see if you like it,
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add a little more if you feel like
you want more of a spicy kick to it.
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There we go, I think this is a good paste.
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Doesn't have to be perfect,
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if it's a little chunky it's fine,
don't worry about it.
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So I'm gonna go ahead, and take a spoon,
and start to fill my eggs there.
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There we are, nice and
chunky, it looks pretty.
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There we are.
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the reason why the yolk is so
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important is because all the vitamins
in the egg is in the yolk.
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So for all you egg white omeletters,
keep the yolk in.
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All right there we go,
we're gonna fill this guy in there,
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look how pretty that looks.
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All right, that's perfect.
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There we go, nice and
fluffy little pillows of filling.
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All right, so now we're gonna garnish
it to make it even more pretty.
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And we have some chives here,
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you can also sprinkle a little
paprika over it, as well.
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And there we are.
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Look at that!
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It gives it a little color,
a little pop of color.
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There we are.
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Wait, there you go.
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So the next time you're feeling devilish,
make some deviled eggs.
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Thank you again for joining us for
Diabetes Bites, see you next time.
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