HomeSite MapContact
Sex, Body & Health
Your Mind & Feelings
My Story
Healthy Eating
Natural Health
Keep Fit
Look It Up
Video & Games
HealthyLinks
Hotlines
Email Article  Print Article  Rate This Article 
 
Back     

RECIPE

Warm Potato Salad



Potatoes just may be the most versatile vegetable on the planet. Here's an easy salad to warm up a cool or rainy day. Have it as a snack or a light meal.

Servings: 1

Equipment: microwave, stove, 1 quart sauce pan

How long does it take?

About 30 minutes

What's in it?

1 medium potato
1 egg
2 crisp green lettuce leaves
1 Tablespoon fresh herbs (choose from parsley, basil, or oregano)
1 Tablespoon margarine (without hydrogenated fat)
1 teaspoon red wine vinegar
Salt and pepper to taste

How to make it:

Step 1: Hard-boil the egg.
Place the egg, shell and all, in the saucepan and cover with cool water. Bring the water to a boil over high heat. Once the water boils, turn the burner off and allow the water to cool.

Step 2: Nuke the potato.
Wash the potato, then pierce the skin with a fork to let hot air escape while it cooks. Place the potato on a piece of paper towel in the microwave. Cook on high for 7 minutes.

Step 3: Prepare the egg.
Once the egg is cool enough to touch, remove the shell by tapping the egg against a hard surface like the sink. Then run cool water over the egg to help you slip the shell off. Cut the egg in half and discard the yellow yolk. Slice the egg into bite-sized pieces.

Step 4: Prepare the dressing.
Once the potato is done cooking, place the margarine and vinegar in a microwave-safe bowl. Cook the dressing on low for 30 seconds.

Step 5: Prepare the veggies.
Wash the lettuce leaves and fresh herbs. With your clean hands, tear the lettuce into bite-sized pieces and arrange on a plate. Top with herbs, which you can tear into small pieces with your fingers. Slice the potato into bite-sized pieces.

Step 6: Dress the salad.
Place the sliced egg and potato on top of the lettuce and herbs. Drizzle the dressing over the salad and add salt and pepper to taste. Eat up!

Nutrition breakdown:

Calories: 274, Protein 9 g, Carbohydrate 52 g, Fat 4 g (1 g saturated fat), Dietary Fiber 5 g, Vitamin A 686 IU (86% of the RDA), Vitamin C 32 mg (65% of the RDA), Niacin 3 mg (23% of the RDA), Magnesium 63 mg (23% of the RDA)

What's in it for you?

Potatoes have gotten a bad rap for being fattening. Actually, they are low in fat and have lots of healthy vitamins. It's the slab of butter that's the nutrition nightmare. Choose low-fat toppers and eat your potatoes, skin and all!

Which is healthier—margarine or butter? Butter is high in saturated fat, so go easy with it. Some margarines contain unhealthy hydrogenated fats (also called trans fatty acids). The bottom line? Always check the Nutrition Facts label and choose a margarine that doesn't contain hydrogenated fats.

Chef's tip:

Keep raw potatoes in a cool, dark place, such as a loosely closed paper bag in a cupboard. Moisture causes them to spoil and light turns them green. Cut off any green patches with a knife before you cook the potato. Green potato can upset your stomach, but the rest of the potato is safe to eat.

Add color to your meal with Peruvian blue potatoes—if you can find them. Blue potatoes add flavor and fun! Potatoes with red skin also look (and taste) great with greens.

 
 
 
Last Modified Date: 10/13/2000