Summer Squash and Purple Potato Salad - 13g Carbs, 2g Fiber, 3g Sugar
From: The With or Without Meat Cookbook by Jackie Newgent, RDN, CDN
This creative potato salad is colorful and lower in carbohydrate per serving you're your standard potato salad because of the added nonstarchy veggies.
Serves: 8
Serving Size: 1 cup
1 lb baby purple or red creamer potatoes, unpeeled, quartered
1/2 tsp sea salt, or to taste
2 medium (8 oz) yellow summer squash, unpeeled, and quartered lengthwise, cut crosswise into 1/2-inch pieces
6 green asparagus spears, thinly sliced into 1/4-inch "coins"
2/3 cup 4-3-2-1 Dressing (Recipe Below)
1 medium celery stalk, thinly sliced crosswise
1 small jalapeno pepper, with some seeds, minced
3 scallions, green and white parts, thinly sliced on the diagonal
3 Tbsp chopped fresh dill
Add the potatoes and salt to a large saucepan and cover with cold water, about 2 inches above the potatoes. Bring to a boil over high heat. Stir in the squash and asparagus, cover and reduce heat to medium-low. Cook until the potatoes are just tender, about 10 minutes.
Drain the vegetable mixture, then immediately, while warm, add to the 4-3-2-1 dressing in a large bowl and stir gently to combine. Chill.
Stir in the celery, jalapeno, scallions and dill. Adjust seasoning, and serve at room temperature or chill.
Serves: 8
Serving Size: 1 cup
Nutrition per Serving: 90 Calories, 4g Fat, 0.5g Saturated Fat, 5mg Cholesterol, 320mg Sodium, 480mg Potassium, 13g Carbs, 2g Dietary Fiber, 3g Sugars, 3g Protein
Exchanges/Choices: 1/2 Starch, 1/2 Vegetable, 1 Fat
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4-3-2-1 Dressing - 1g Carbs, 0g Dietary Fiber, 0g Sugars
Use this dressing for cold salads like potato or pasta salad. It goes perfectly with the Summer Squash and Purple Potato Salad.
Serves: 8
Serving Size: 1 rounded tablespoon
1/4 cup plain fat-free Greek yogurt (4 tablespoons)
3 Tbsp mayonnaise
2 Tbsp whole-grain mustard
Juice of 1/2 small lemon (1 Tbsp)
1/2 tsp sea salt, or to taste
1/2 tsp freshly ground black pepper, or to taste
Whisk together the yogurt, mayonnaise, mustard, lemon juice, salt and pepper. Makes 2/3 cup. Enjoy with Summer Squash and Purple Potato Salad.
Serves: 8
Serving Size: 1 rounded tablespoon
Nutrition per Serving: 40 Calories, 4g Fat, 0.5g Saturated Fat, 5mg Cholesterol, 230mg Sodium, 10mg Potassium, 1g Carbs, 0g Dietary Fiber, 0g Sugars, 1g Protein
Exchanges/Choices: 1 Fat
Posted by: chefgloria1030@yahoo.com
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