YIELD: about 7 cups
SERVES: 6
PREP TIME: 20 minutes
SERVING SIZE: about 1 1/8 cups
COOKING TIME: 11 minutes
This recipe originally appeared in Diabetes Weight Loss: Week by Week. Eating this dish is a nice way to enjoy potatoes because cooked and cooled potatoes offer a bit of health-boosting resistant starch. For such a hefty portion, it serves up relatively few calories. Each bite is packed with potatoes as well as other vegetables, giving you more volume and nutrition for fewer calories. And I used an oil and vinegar dressing instead of mayonnaise to get more coverage for less fat and calories. Feel free to mix up the vegetables. Try blanched asparagus and halved cherry tomatoes. Once you see how easy it is to bulk up your favorite recipes with nonstarchy vegetables, you can use this trick with any number of family favorites.
INGREDIENTS
1 1/2 pounds red-skinned potatoes, cut in large bite-sized pieces
4 ounces snow peas, trimmed and cut in bite-sized pieces (about 1 1/4 cups)
3 tablespoons olive oil
3 tablespoons seasoned rice vinegar
1/2 teaspoon kosher salt
1/8–1/4 teaspoon black pepper
1 teaspoon Dijon mustard
4 scallions, chopped (about 1/2 cup)
1 cup chopped red or orange bell pepper
1/2 cup chopped parsley
INSTRUCTIONS
1 Place the potatoes in a large saucepan and cover with water. Bring to a boil, and then reduce heat so the water bubbles gently. Cook until potatoes are nearly at desired tenderness, about 10 minutes, but you will have to test them frequently to avoid overcooking. Just before the potatoes are done, drop the snow peas in the pot and cook for 30–60 seconds until they are slightly softer, but sill crunchy. Drain and rinse in cold water to stop the cooking process.
2 While the potatoes are cooking, whisk the oil, vinegar, salt, black pepper, and mustard together.
3 Once the potatoes and snow peas are well drained, put them in a large bowl with the scallions, bell pepper, and parsley. Pour the dressing over the potatoes and vegetables and mix gently. Chill well before serving.
CHOICES
1 1/2 Starch, 1 Nonstarchy Vegetable, 1 Fat
BASIC NUTRITIONAL VALUES
Calories |
180 |
Calories from Fat |
60 |
Total Fat |
7.0 g |
Saturated Fat |
1.0 g |
Trans Fat |
0.0 g |
Cholesterol |
0 mg |
Sodium |
190 mg |
Potassium |
570 mg |
Total Carbohydrate |
26 g |
Dietary Fiber |
4 g |
Sugars |
3 g |
Protein |
3 g |
Phosphorus |
75 mg |