Healthy Potato Salad Recipe
Makes: 6 servings
4 medium potatoes (about 1 1/3 pounds)
2/3 cup low-fat mayonnaise
1 stalk celery, thinly sliced (1/2 cup)
1/2 green sweet pepper, chopped (1/3 cup)
1/4 cup chopped onion
1 tablespoon yellow mustard
1 teaspoon cider vinegar
1/4 teaspoon salt
1/4 teaspoon black pepper
1 hard-cooked egg, coarsely chopped
1. Wash potatoes and cut into 1-inch cubes, leaving skin on. In a covered saucepan, boil potatoes in enough water to cover for 20 to 25 minutes or until just tender. Drain well.
2. In a large bowl, combine mayonnaise, celery, green pepper, onion, mustard, vinegar, salt, and black pepper.
3. Add potatoes and egg to mayonnaise mixture. Toss lightly to mix. Cover and chill in the fridge at least 6 hours (or up to 24).
Nutrition facts (per 1/2-cup serving): 131 calories, 3g protein, 25g carbohydrate, 3g fat (0g saturated), 2g fiber
Healthy Cooking Tips
Mayo Makeover: Low-fat mayonnaise contains one and a half fewer grams of saturated fat per tablespoon than the real thing, says Connie Diekman, RD, director of university nutrition at Washington University in Saint Louis.
Shell Shocker: Don't crack down on egg yolks. "They supply many nutrients, such as iron, choline, potassium, phosphorous, and vitamin A," Diekman says. Just one yolk adds rich flavor to this potato salad.
Boiling Point: Skin-on is the way to cook spuds to retain nutrients and prevent mushiness.
One-Two Crunch: Sneak in extra nutrients, fiber, and texture with diced vegetables. But stay away from produce with a high water content, such as tomatoes and cucumbers, or you run the risk of a soggy salad.
Dressing Do: Don't wait for the spuds to cool before adding them to the mayo mixture. Warm potatoes will absorb more of the tangy flavor.
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Originally published in FITNESS magazine, June 2010.