Recipe for Health: Mediterranean Sun-Kissed Savory Salad
Potatoes have been getting pushed to the side of the plate by carbohydrate-phobes for too long. When boiled, steamed or roasted, with a few herbs and spices added, spuds can pack a nutrient-dense wallop. One medium skin-on potato is an excellent source of vitamin C (providing 45% of the daily value). Potatoes are also the largest and most affordable source of potassium in the produce department (yes, more than bananas!); a good source of vitamin B6; naturally low in sodium and cholesterol; and fat-free and gluten-free—all for just 110 calories per serving. Consider trying this tasty and colorful potato salad for your summer picnics. Skip the mayo, and toss the potatoes and greens with the light, flavorful vinaigrette to create
a delicious and satisfying summer potato salad.
Yields 6 servings. If a gluten-free recipe is required, check the label of the indicated (*) recipe ingredients to ensure they are gluten-free.
3 pounds Yukon Gold potatoes or potato type of your choice (try russet, red, white, fingerling, or purple/blue gems)
4 sun-dried tomatoes in oil, drained and chopped
¼ C crumbled feta cheese*
5 C spinach or lettuce of your choice
2 T balsamic vinegar*
¼ C olive oil
1 t of salt
pepper to taste
Recipe Key: C = cup; T = tablespoon; t = teaspoon; g = grams; mg = milligrams
Place potatoes in a saucepan. Cover with water to 2 inches above potatoes; bring to a boil.
Reduce heat and simmer 20 minutes or until tender. Drain. Or place potatoes in a large microwave-safe bowl and cover. Microwave on high for 10–12 minutes or until potatoes are tender. Refrigerate until cool. Cut potatoes into quarters. Place potatoes in a large bowl.
Add feta cheese, sun-dried tomatoes and spinach/lettuce. Combine balsamic vinegar, olive oil, and salt and pepper; mix well and add to salad mix.
Per serving: 230 calories; 8 g fat; 5 mg cholesterol; 390 mg sodium; 0.7% vitamin C; 0.7%; 3 g fiber; 5 g protein; 57 mg potassium.
Source: Recipe and photo courtesy of the United States Potato Board, www.potatogoodness.com.