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!
Serves: 8 (as a side salad)
Time to make: 25 mins
Total cost: $4.40 / $0.55 per serve
(at time of publication)
Ingredients
- 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
Instructions
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 99cal
-
Kilojoules 415kJ
-
Protein 2.2g
-
Total fat 2.3g
-
–Saturated fat 0.3g
-
Carbohydrates 17.5g
-
–Sugars 2.9g
-
Dietary fibre 1.3g
-
Sodium 80mg
-
Calcium 25mg
-
Iron 0.7mg
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.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
© Healthy Life media Limited. All rights reserved. Reproduction without written permission prohibited.
