In my search for those foods that can help me control my blood pressure, I've been particularly pleased with potatoes. They are high in potassium, which is proving to be of some importance in helping to prevent high blood pressure. A single potato will supply about 20 percent of my daily need for potassium. Potatoes are also sources of protein, vitamin C, vitamin B6, phosporus, magnesium and fiber. But how do you take this nutritionally valuable food and make it into potato salad without destroying its nutritional balance by adding a series of high-fat ingredients? This recipe provides a delicious answer.
- 3 pounds new potatoes, scrubbed
- 1 tablespoon caraway seeds
- 1 clove garlic
- 1 tablespoon fresh lemon juice
- 1/3 cup buttermilk, made with skim or low-fat milk
- 1/2 cup low-fat cottage cheese
- 1/2 cup low-calorie mayonnaise
- Freshly ground black pepper
- 2 tablespoons dried dill
- Lettuce leaves and tomato wedges, for garnish
In a large saucepan, combine the potatoes, caraway seeds and garlic. Add water to cover and cook over moderately high heat for 20 minutes, or until the potatoes are tender. Drain and cool.
Meanwhile, make the dressing. In a blender container, combine the lemon juice, buttermilk, cottage cheese and mayonnaise. Blend for about 5 seconds.
Quarter the partially cooled potatoes and place them in a mixing bowl. Add freshly ground black pepper to taste and stir in the dressing and the dill.
Line the serving bowl with lettuce leaves, add the potato salad and garnish with tomato wedges.
Recipe reprinted by permission of Doubleday. All rights reserved.
nutrition information per serving
218 calories; 5g total fat; 7mg cholesterol; 121mg sodium; 35g carbohydrates; 4g fiber; 9g protein
These nutrition facts are calculated according to the ingredients listed in this recipe. Any substitutions will change these facts. Although we strive for accuracy, please note that food manufacturers occasionally change their food formulas, which could affect the calculations as shown.
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