Don’t get me wrong; I love potato salad. Especially the creamy, goopy, mayonnaise-laden specialty of my youth.
It’s still the first recipe I reach for when my reputation’s on the line and good times are in the works.
But less fatty formulas can be tasty too. And for the every-day cook, that means one more delicious salad idea to bring to the table with a clear conscience. So if you’re willing to take a stab at chipping away at that big ol’ pile of fat each and every American consumes in a year by whittling away at an American classic – and bear the flak that follows – then keep reading.
You see, many folks, when they discover that the tempting bowl of quite traditional-looking potato salad you’ve just placed before them is lacking one of the most significant ingredients of all, mayonnaise, get a bit testy.
“Potato salad is sacred,” they’ll lament.
“So’s good health and long life,” you retort.
At which point, your conversation is headed into dangerous territory, because pretty soon – without meaning to – you’re attacking the very potato salad recipe your significant other grew up with, which is as good as attacking motherhood in general.
Steering clear of any personal assaults on traditional potato salad concoctions is a far more effective approach.
For one thing, I’m not promoting the concept that such recipes should never be prepared again. Like I said, they taste good and we all deserve an occasional treat.
But why limit potato salads to the every-now-and-then category. After all, potatoes themselves are not fattening. A medium-size potato has just over one hundred calories and not a lick of fat. They’re also rich in vitamin C, and contain significant amounts of vitamin B6 and niacin, as well as potassium and fiber.
So reassure the family that you’re not shelving one of summer’s most revered comfort foods, you’re simply widening the range of potato salad possibilities. Then, once you’ve played around with the following three offerings, I’m sure you’ll be inspired to follow suite with further renditions of low-fat potato salads, based on ingredients your family loves.
I wouldn’t exactly call this first recipe an improvement over Mom’s. But it is a darn good low-fat imitation of the classic we all know and love. Nonfat yogurt stands in for some of the mayonnaise.
Not your mom’s potato salad
21/2pounds red-skinned new potatoes
1/2cup white wine vinegar
1tablespoon mustard
1/2cup plain nonfat yogurt
1/2cup reduced-calorie mayonnaise
2hard-cooked eggs, peeled and chopped
1/2cup finely chopped dill pickle
1/2cup finely chopped red onion
Cook potatoes in a large pot of boiling salted water just until tender, about 20 minutes; do not overcook. Drain the potatoes, then let them cool until they can be handled; halve lengthwise, then cut each half crosswise into 1/2-inch thick slices (cut smaller potatoes into slices without halving first). Place the potatoes in a large bowl. Whisk together the vinegar and mustard, pour over the potatoes, along with a bit of salt and pepper to taste, and toss gently to coat the potatoes evenly. Let the mixture cool, tossing occasionally so the vinegar evenly coats the potatoes.
Whisk together the yogurt and mayonnaise, and stir into the potatoes, along with the eggs, dill pickle, and onion. Adjust seasonings, adding salt, pepper or vinegar to taste.
Makes eight servings. Per serving: calories, 191; fat, 4 g; sodium 238 mg; cholesterol, 57 mg.
Now, this isn’t that rich-and-oily specialty, since we don’t add any of the bacon drippings. But it is a tasty offering all unto itself.
Warm German-style potato salad
21/2pounds red-skinned new potatoes, unpeeled
1/2cup white wine vinegar
1/4cup double strength chicken broth, undilluted
1tablespoon whole-grain German-style mustard
4lower-fat bacon or turkey bacon slices
2tablespoons olive oil
1/2medium-size sweet onion (such as Walla Walla or Vidalia), sliced into rings
1garlic clove, minced
Salt and freshly ground black pepper to taste
Chopped fresh parsley
Cook potatoes in a large pot of boiling salted water just until tender, about 20 minutes; do not overcook.
While the potatoes are cooking, saute the bacon slices in a nonstick skillet over medium heat until crisp. Drain the bacon on paper towels; crumble and set aside. Pour off any bacon fat that may have accumulated and discard. Wipe the skillet dry with a paper towel. Add the olive oil and saute the onion and garlic over medium heat just until the onions become limp, about 3 minutes.
When the potatoes are cooked, drain them, and when they can be easily handled, halve each one lengthwise, then cut each half crosswise into 1/2-inch thick slices (cut smaller potatoes into slices without halving first).
Place the potatoes in a large bowl. Whisk together the vinegar, chicken broth and mustard, pour over the potatoes, along with a bit of salt and pepper to taste, the onion mixture (with the oil) from the saute pan and the bacon pieces. Toss gently to coat the potatoes evenly. Adjust seasonings, adding salt and pepper to taste, then garnish with the chopped parsley and serve while still warm.
Makes six servings. Per serving: calories, 227; fat, 6 g; sodium, 161 mg; cholesterol, 10 mg.
This is an extremely low-fat dish – and it’s great with all kinds of grilled foods.
Southwest potato salad with fresh tomato salsa
21/2pounds red-skinned new potatoes, unpeeled
1/3cup white wine vinegar
Salt and pepper to taste
2cups diced tomatoes
1cup diced yellow or green bell pepper
2/3cup finely chopped green onion (white and pale green portions)
2-3tablespoons chopped fresh cilantro
1tablespoon minced seeded jalapeno chilies
1/2teaspoon ground cumin
3tablespoons balsamic vinegar
1tablespoon extra-virgin olive oil
Cook potatoes in a large pot of boiling salted water just until tender, about 20 minutes; do not overcook. Drain the potatoes, then let them cool until they can be handled; halve lengthwise, then cut each half crosswise into 1/2-inch thick slices (cut smaller potatoes into slices without halving first). Place the potatoes in a large bowl and toss with the 1/2 cup of white wine vinegar and a bit of salt and pepper to taste; let the mixture cool, tossing occasionally so the vinegar evenly coats the potatoes.
While the potatoes are cooling, prepare the salsa by combining the tomatoes, bell pepper, green onion, cilantro, jalapeno, cumin, balsamic vinegar and olive oil. Adjust the seasonings, adding salt and pepper to taste. Combine the potatoes with the salsa mixture, tossing gently. Chill for at least 1 hour to allow the flavors to meld. May be served chilled or at room temperature.
Makes eight servings. Per serving: calories, 182; fat, 2 g; sodium, 33 mg; cholesterol, 0 mg.
Jan Roberts-Dominguez is a Corvallis, Ore., food writer, cookbook author and artist. Readers can contact her by e-mail at janrd@proaxis.com.
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
