Deviled Eggs

Servings: two

Equipment: pan, stove

How long does it take?

30 minutes to make, two hours to chill

What's in it?

2 eggs
1 teaspoon low-fat mayonnaise
1 teaspoon mustard
Pinch of paprika
Salt and pepper to taste
4 sprigs of parsley

How to make it:

Place eggs in a two-quart saucepan, and fill halfway with cool water. Bring water to a boil. Boil for one minute, and then turn heat off, leaving the eggs to cook as the water cools. Once the water has cooled completely (about 20 minutes), drain the water, and remove the shells from the eggs by cracking them against a countertop and peeling them under cool water. Slice each egg in half lengthwise. Remove egg yolks and place them in a medium bowl. Add mayonnaise, mustard, and paprika to yolks, and mash together. Place a small spoonful of this mixture in each egg white, in the hole where the yolk used to be. Sprinkle with salt and pepper, top each egg with a sprig of parsley, and chill for two hours.

Nutrition breakdown:

Calories: 104 (60% from fat), Protein: 8 g, Carbohydrate: 3 g, Fat: 7 g (saturated fat: 2 g), Cholesterol: 212 mg, Vitamin A: 283 IU (35% of the RDA), Vitamin B12: 1 mg (28% of the RDA), Riboflavin: 21% of the RDA

What's in it for you?

Eggs have tons of body-building protein, but they also carry a hefty dose of fat and cholesterol. The good news is that all the fat and cholesterol is found in the yellow yolk at the center of an egg. So when you remove the yolk, you remove the fat. Eating up to four egg yolks each week is fine. After that, stick to egg whites.

Cholesterol is waxy, fatlike stuff that is found in animal foods and in every cell in our bodies. Too much dietary cholesterol can increase your risk of heart disease.

Chef's tip:

Overcooking hard-boiled eggs will leave a gray-green ring around the yolk. That's sulfur, the chemical that causes that "rotten egg smell." By following the boiling method described above, you'll decrease the likelihood of overcooking.