Boiled Potato Salad or Side Vegetable

2017-02-14
  • Servings : 4
  • Prep Time : 10m
  • Cook Time : 40m
  • Ready In : 50m

Potatoes are inexpensive, one of the best sources of potassium, and provide many other essential nutrients. Boiled Potato Salad or Side Vegetable is very low in calories compared to fried potatoes, potato chips, mashed potatoes, and other prepared potatoes. You get the health benefits of potatoes without the calories and sodium.

Many diets limit or ban high starch foods like white potatoes. The problem is not the potato. The problem is overweight Americans eat too many high calorie potatoes like:

  • Fried potatoes
  • Potato chips
  • Mashed potatoes
  • Scalloped potatoes

Americans can eat potatoes for breakfast, lunch, dinner, and snacks.

A 6 ounce (170 g) russet or other white potato flesh and skin has about:

  • 130 calories
  • 0 g fat
  • 10 mg sodium
  • 3.4 g protein
  • 715 mg potassium

Compare that to 3 ounces (85 g) of French Fried Potatoes:

  • 265 calories
  • 14 g fat
  • 300 mg sodium
  • 3.2 g protein
  • 465 mg potassium

Or to 3 ounces (85 g) of potato chips:

  • 480 calories
  • 30 g fat
  • 500 mg sodium
  • 6 g protein
  • 1050 mg potassium

In the case of fried potatoes and potato chips, water is replaced by oil. Water has zero calories. Oil has 120 calories per tablespoon (15 ml). Three ounces of potato chips has about 2 1/4 tablespoons of oil.

Nutrition Values

Nutrition values are based on recipe ingredients listed. Your actually values will vary slightly depending on the amount of oil and added salt used. This is still a healthier alternative to high calorie and sodium fried and other potatoes.

Cook’s Tips

  • Yukon gold, red, and white potatoes are best. They are firmer and do not fall apart as easily as russet potatoes. If desired you can use russet or any variety potato for this recipe.
  • Your actually cooking time will vary from 20 to 40 minutes or more depending on the size of your potatoes and how rapidly the cooking water boils.

Ingredients

  • 1 lb. (450 g) gold, red, white or russet potatoes
  • 2 tablespoons (30 ml) extra virgin olive oil or other oil
  • Kosher salt to taste
  • Fresh round black pepper to taste
  • 1 or 2 garlic cloves, minced
  • Minced fresh parsley

Method of Preparation

Step 1

Wash and scrub potatoes. Place in a pan large enough to prevent overlapping. Fill pan with enough cold water to cover by at least 1/2-inch (1.2 cm).

Step 2

Cover pan leaving a slight gap and bring water to a boil over medium to high heat. Reduce heat to low or medium low and boil potatoes 20 to 40 minutes or until easily pierced with a knife or fork.

Step 3

Carefully drain the hot water and add cold water to the pan. Cool potatoes until cool enough to handle, but still warm. Carefully peel the potatoes, slice about 1/4-inch (60 mm) thick, and arrange on a serving dish.

Step 4

Drizzle the sliced potatoes with olive oil. Season to taste with salt and pepper. Distribute the minced garlic and parsley as evenly as possible. Serve warm.

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Nutritional Info

This information is per serving.

  • Calories

    120
  • Calories Form Fat

    50
  • Total Fat

    6g
  • Saturated Fat

    1g
  • Trans Fat

    0g
  • Cholesterol

    0mg
  • Sodium

    125mg
  • Carbohydrates

    16g
  • Dietary Fiber

    3g
  • Sugar

    1g
  • Protein

    1g
  • Serving Size:

    About 3.5 oz. (100 g)