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1 package (12 oz.) long grain & wild rice |
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6 hard-cooked eggs (click here for recipe) |
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1 cups (8 oz.) plain low-fat yogurt |
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1 1/2 to 2 teaspoons curry powder |
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2 cups chopped fresh broccoli (about 8 oz.) |
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6 large tomatoes |
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Spinach leaves, optional |
Cook rice according to package directions. Set aside. Slice 1 egg, reserving 2 center slices for garnish. Chop remaining eggs.
Stir together yogurt and curry powder until well blended. Stir in reserved rice, chopped eggs and broccoli. Chill to blend flavors. Just before serving, cut each tomato into 6 sections and place on spinach leaves, if desired. Top each with about 1 1/2 cups egg salad mixture. Garnish with halved reserved egg slices.
Nutritional Composition per 1/6 serving without spinach: Calories 313, Protein 15 g, Carbohydrates 49 g, Total Fat 7 g, Cholesterol 215 mg, Sodium 121 mg. |
(Makes 6 servings)