Light Potato Salad with less than 400kcal
Author: Panos Platritis Clinical Dietitian Nutritionist BSc,MSc, Registered with GE SY Member of BDA, ESPEN, CYSPEN, SEPI
Nutrient-Rich Ingredients
Light potato salad uses fresh, wholesome ingredients. Potatoes provide fiber, vitamin C, and potassium. Greek yogurt or light mayo reduces fat while adding protein. Herbs like parsley or dill boost antioxidants.
Supports Digestion
The fiber in potatoes promotes gut health. Yogurt-based dressings contain probiotics, aiding digestion. Adding celery or onions increases fiber content.
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Boosts Energy
Potatoes offer complex carbs for sustained energy. Light dressings prevent energy crashes from heavy fats. A balanced portion keeps you full longer.
Weight Management
Reducing mayo cuts calories without sacrificing flavour. Fresh veggies add volume with minimal calories. This makes it a satisfying, guilt-free side dish.
Heart-Healthy
Olive oil-based dressings provide healthy fats. Potassium in potatoes helps regulate blood pressure. Avoiding excess salt supports cardiovascular health.
Easy & Versatile
You can customize it with veggies, herbs, or lean proteins. It’s quick to prepare and perfect for picnics or meal prep.
Light potato salad is a tasty, nutritious choice for any diet!
How to Prepare a Potato Salad
Ingredients (Serves 4):
4 boiled potatoes
4 peeled and grated carrots
4 tablespoons olive oil
2 cloves of grated garlic
juice from half a lemon
400 grams of Light yogurt
1 teaspoon salt
4 fresh mint leaves, finely chopped (or 1 teaspoon dried)
1 teaspoon paprika
Instructions:
- In a pot with plenty of water, boil the potatoes for about 35 minutes and add salt and pepper.
- Once softened, cut them into cubes.
- Add the raw grated carrot, a little pepper, paprika, salt, and the juice of one lemon to the potatoes.
- Shape the mixture into balls using this mash.
- In a bowl, add a little oil, pepper, the freshly grated garlic to the yogurt and mix well with a whisk to combine the ingredients.
- Sprinkle with mint. Place three balls on each plate per person.
