Light Potato Salad with Creamy Yogurt Dressing

Who needs mayo-laden potato salad when you can get your creamy carb fix in a healthier way? In this recipe, potatoes pair up with a yogurt-based dressing that is tangy, creamy, sweet, savory, and healthy. With Greek yogurt, white wine vinegar, honey, chives, and garlic, this salad is sure to please. Use it for an everyday lunch, or bring it to a potluck, picnic, or barbecue. 

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The salad is free from mayonnaise, and filled with healthy ingredients. Potatoes add fiber and potassium, while vegetables like cucumbers, red onion, celery, and tomatoes add vitamin C, other antioxidants, and extra textures. Olive oil is a source of healthy fats, and a main ingredient in the dressing.

Variations and Serving Suggestions

• Feel free to swap the potatoes for 12-16 ounces of dry whole-grain pasta (4-6 cups, cooked).
• For a low-carb version, use cooked cauliflower or turnip instead of potatoes.
• For protein, add 3 cups of cooked garbanzo or black beans, 1 lb of cooked diced skinless chicken, 8 chopped hard-boiled eggs, or 3 5-ounce cans of drained tuna.
• For a dairy-free potato salad, omit the yogurt. Increase the olive oil to ¼ cup, and add ¼ cup of water to thin out the dressing.
• Try serving the potato salad on a bed of greens for a more filling, low-calorie meal.
• If you want to use plain nonfat yogurt instead of Greek yogurt, reduce the amount to ¾ cup.
• Ideally, make the salad at least 1-2 hours ahead of time and refrigerate it to let the flavors meld. You can also let it sit in the refrigerator overnight or for 2 days before serving.
• If desired, use 2 tablespoons of honey mustard instead of the Dijon mustard and honey. Be sure to select honey mustard, not creamy honey mustard sauce or dip.

Recipe for Light Potato Salad with Creamy Yogurt Dressing

Makes 6 servings

Ingredients:

• 2 lbs of red rose or white rose potatoes
• ½ cucumber, diced or thinly sliced
• ½ cup of chopped tomatoes or halved cherry tomatoes
• ¼ cup of red onion, finely chopped
• 2 stalks of celery, thinly sliced
• 1 cup of plain nonfat Greek yogurt
• 3 tablespoons of lemon juice or 2 tablespoons of white wine vinegar
• 2 tablespoons of olive oil
• 1 tablespoon of Dijon mustard
• 1 tablespoon of honey or 2-3 teaspoons of sugar
• 2 tablespoons of chopped green onion
• (Optional) 1 clove of garlic, minced
• Salt and pepper to taste

Instructions:

1. Bring a large pot of salted water to a boil. Use 1 teaspoon of salt per 4 cups of water. Add the potatoes with a large ladle or spoon to avoid splashing. Cook for 5-6 minutes or under just tender, being careful not to overcook to the point of mushiness. Remove the potatoes from the water and place them in a large bowl.
2. While the potatoes are cooking, chop the vegetables and make the dressing by combining the yogurt, lemon juice or vinegar, olive oil, Dijon mustard, honey or sugar, green onion, garlic, and salt and pepper in a medium bowl.
3. Cut the potatoes into bite-sized chunks while they’re still warm. Pour the dressing over the potatoes and toss to coat the potatoes with dressing. Let cool to room temperature. 
4. Add the cucumber, tomatoes, celery, and onions. Gently toss to combine. 
5. Refrigerate for 1-2 hours or overnight before serving.

Nutrition information per serving: 230 calories; 11 grams of fat; 1.5 gram of saturated fat; 350 mg of sodium; 35 grams of carbohydrates; 7 grams of sugar; 4 grams of dietary fiber; 6 grams of protein

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