For a quick and easy fast day meal I always turn to eggs. High in protein they are enormously satisfying. Even better, they can be prepared in a wide variety of delicious ways. Lately I’ve been craving egg salad. Freshly boiled free range eggs, mashed with a little finely chopped green spring onion and parsley. Bound not with mayonnaise but a lighter dijon mustard vinaigrette. Delicious piled high into a lettuce wrap or spread onto an open faced sandwich. A very simple meal.

Egg Salad With Dijon Mustard Vinaigrette
Serves 2 (240 calories per serve) (Add 69 calories per each regular slice multi-grain bread)

4 free range eggs (300 calories)
1 tablespoon olive oil (120 calories)
1 tablespoon white wine vinegar (4 calories)
1 teaspoon Dijon mustard (5 calories)
2 long green spring onions, thinly sliced (10 calories)
1 tablespoon parsley, finely sliced (1 calorie)
sea salt and freshly ground black pepper
1/2 small mignonette lettuce, to serve, leaves separated (40 calories)

PLACE eggs in a saucepan; add enough water to cover them by a couple of centimetres.
BRING water to a steady simmer; remove saucepan from heat. Cover and let stand for 12 minutes. The eggs will be hard boiled, to check remove one egg from the pan, peel and slice open.
DRAIN, then rinse eggs under cold water and peel.
MEANWHILE in a small bowl, whisk together a dressing with the olive oil, vinegar and dijon mustard; set aside.
SLICE peeled eggs into a large bowl and mash finely with a fork. Add the vinaigrette, spring onions and parsley. Stir well until to combine.
SEASON to taste and serve wrap style with lettuce leaves.
ALTERNATIVELY serve the egg salad as an open sandwich. Place mignonette lettuce leaves on thin slices of multi-grain bread (each slice of bread will add 69 calories to the meal). Spoon over 2 -3 generous tablespoons of the egg salad and garnish with a little of the chopped parsley and spring onion.