News from South Shore Health System

Light & Fresh Potato Salad

Posted by South Shore Health System on Jul 3, 2017 8:00:00 AM

We all look forward to cookouts and barbecues during the long, cold months of winter. But it can be easy to overindulge during your summer celebrations. Typical offerings like cheeseburgers, sauce-soaked ribs and mayonnaise-based side salads can sabotage your healthy eating habits.

Potato salad is a favorite side, but can have more than 300 calories per serving. South Shore Medical Center nutritionists offer this healthier take on potato salad, which has only 180 calories per serving and has loads of fresh veggies for flavor—without all the fat. Give it a try at your next cookout! 

light-and-fresh-potato-salad-lr-wm.jpgCook Time: 35 min.      Serves: 6

Ingredients

2 lbs. yellow potatoes cut into ¾ inch pieces

1 lbs. asparagus, tough ends trimmed

1 Tbsp. olive oil

1 Tbsp.  lemon juice

3 Tbsp. Greek yogurt

2 Tbsp. Italian dressing

2 Tsp. yellow mustard

¼ Tsp. ground black pepper

1 can quartered artichoke hearts, packed in water, drained

½ sweet onion, thinly sliced

1 cup cherry tomatoes, halved

1 package spinach

Directions

Add potatoes to medium saucepan with enough water to cover potatoes, and bring to a boil over high heat. Reduce heat and simmer 7-10 minutes, or until potatoes are tender.  Drain potatoes and let cool 30 minutes.

Cut off top bud of asparagus spears and place in a bowl. Chop the rest of the spears into ¼ inch pieces and add to the bowl. Mix asparagus, olive oil, and lemon juice and allow to marinate. Add Greek yogurt, Italian dressing, mustard, and pepper to the bowl and stir well. Add artichokes, onion, tomatoes, and potatoes and stir to coat.  Serve immediately over a bed of spinach or cover and refrigerate up to 24 hours before serving.

Nutrition Information (Per serving)

Calories: 180 (Compared to 300+ calories, in many traditional recipes)

Fat: 1.6g

Sodium: 140mg                                                                                                            

Adapted From: ProduceforKids.com

Looking to Lose Weight This Summer?
South Shore Medical Center offers an adult weight management program called Weigh to Go. It’s an ongoing program that you can join at any time and is only $100 for eight sessions; morning and evening sessions are available. Some of the things you’ll learn include how to set achievable goals, plan quick and easy nutritious meals, and decipher nutrition labels and packaging claims. You don’t have to be a South Shore Medical Center patient to join. To learn more or sign up, call 781-261-4758.  

Topics: Nutrition