Summer Salad

Healthy Living, Recipes

summer-salad

No need for mayo with this delicious summer salad. Potatoes, tomatoes and crisp green beans are tossed in a light white wine dressing. A great side dish, this Mediterranean salad is an easy summer recipe.

When I first saw the ingredients for this recipe I assumed it was going to be high in sodium because of the capers and Kalamata olives. I was wrong when I saw both the portion size and the 139mg of Sodium per serving listed. This illustrates that when we use high salt items in recipes, a small amount can go a long way, and if we’re careful of portion sizes, we can have traditionally high sodium foods in a way that doesn’t throw off our total intake for the day. The Dietary Guidelines for Americans recommend that folks who need to watch their sodium intake eat less than 2,500mg a day and medically, we know some folks with heart failure or kidney disease and other medical conditions may need to eat less: closer to 1,500mg a day. At a ¾ cup serving of this salad, you’ve gotten a bit of salty flavor but not so much salt that you undo your efforts to eat a low sodium diet. The use of fresh herbs, black pepper, and vinegar contributes more flavor without needing to add salt itself to the recipe.

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1 lb small white potatoes
  • 1 lb small red potatoes
  • 1/4 cup white wine
  • 1/2 lb French green beans
  • 3 Tbsp Champagne vinegar
  • 1/2 tsp Dijon mustard (gluten free if needed)
  • 1/2 tsp black pepper
  • 6 Tbsp olive oil
  • 1/2 cup capers rinsed and drained
  • 1 cup halved cherry tomatoes
  • 1 small red onion finely chopped
  • 2 Tbsp pitted Kalamata olives
  • 2 Tbsp chopped fresh parsley
  • 2 Tbsp chopped fresh basil
  • 2 Tbsp chopped fresh thyme

Preparation

In a large pot of boiling water add white and red potatoes and cook for 20 to 30 minutes, or until fork-tender but not mushy. Drain and cut into quarters. Place in a large bowl. Toss gently with the wine and set aside.

Bring another pot of water to a boil. Boil the green beans for 3 to 5 minutes, or until just tender. Drain and immerse in ice water to stop the cooking process. Drain again and set aside.

In a small bowl, combine the vinegar, mustard and black pepper. Add the olive oil and whisk to combine. Add the vinaigrette to the potatoes.

Add the green beans, capers, tomatoes, onion, olives and fresh herbs to the potatoes. Season with additional black pepper to taste. Toss.

Serve cold or at room temperature.

Yield: 10 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: about 3/4 cup

Calories: 179
Sodium: 139mg
Fat: 9g
Carbohydrates: 22g
Saturated Fat: 2g
Fiber: 3g
Cholesterol: 0mg
Protein: 3g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.