Expert advice & dietitian-approved recipes

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Expert advice & dietitian-approved recipes

e.g. gluten-free low cholesterol recipes, how to lower cholesterol

Potato salad

This simple but sensational potato salad is packed full of zingy flavours and ideal to take along to a barbecue. This recipe will be a hit!

Time to make: 25 mins
Serving: 8 people (as a side salad)

Ratings: 4.5

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Ingredients

Measurements explained

750g waxy potatoes, skins left on if possible
4-5 spring onions
2 tablespoons chopped fresh mint
⅓ cup light mayonnaise or salad dressing
2 tablespoons low-fat yoghurt
1 teaspoon mustard (seeded, French or hot English)
Optional extras
4 rashers lean bacon, diced and cooked until crispy
2-3 hard-boiled eggs, chopped
½ cup cooked peas
diced gherkin to taste
chopped sun-dried or semi-dried tomatoes to taste
1 small avocado, diced
3 tablespoons finely chopped red onion (use instead of spring onion)
3 tablespoons capers
1-2 teaspoons dill seeds or 3 tablespoons chopped fresh dill (use to replace mint)
¼ cup pumpkin seeds, toasted (place in a heavy-bottomed pan over heat and cook for a few minutes stirring regularly, until seeds pop) – use as a garnish on top of salad

Always check food labels for allergens or trace warnings before buying your ingredients.

Instructions

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1 Cook potatoes in boiling water, cool and cut into medium chunks. Place in a bowl with most of the spring onion (save some for garnish) and fresh mint.

2 In a jug or small bowl mix light mayonnaise, yoghurt and mustard; add to potato mixture and mix through. Add optional extras as desired. Serve garnished with remaining spring onion.

Variations

Potato salad with egg and capers: Add 3 hard-boiled eggs (chopped) and 3 tablespoons of capers. Omit the mint. Bacon is optional in this version.
Potato salad with semi-dried tomato, red onion and avocado: Replace bacon, spring onion and mint, with 1/4 cup chopped semi-dried tomato, 3 tablespoons finely chopped red onion and 1 just-ripe avocado (diced). Instead of mayonnaise or salad dressing add 1/4 cup French dressing mixed with 1 teaspoon of Dijon (French) mustard.
Mint and yoghurt potato salad: Mix 1 cup unsweetened yoghurt with 1/2 cup apple sauce and 1/4 cup finely chopped mint. Use as the dressing on 1kg cooked chopped potato. Garnish with extra mint.

HFG tip

Healthy habits

Leaving skins on potato – adds extra fibre.
Using low-fat mayonnaise/salad dressing instead of regular (high-fat) versions.
Using lean bacon and trimming all the fat.
Adding pumpkin seeds as a garnish – adds extra protein, fibre, vitamins and minerals.

Nutrition info (per serve)

Calories 99 cal

Kilojoules 415 kJ

Total fat 2.3 g

Saturated fat 0.3 g

Member only

Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.

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First published: Jan 2008

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At healthyfood.com, we make healthy living easier with trusted, evidence-based nutrition advice and inspiring, nutritionist-approved recipes. All content is created by qualified experts and reviewed by accredited dietitians.

Every recipe meets strict nutrition standards aligned with the Australian and New Zealand Dietary Guidelines.