July 2, 2014

Smoked Salmon and Potato Salad with Greek Yogurt

People often mistake potatoes for being unhealthy and fat, but they are actually a really good source of vitamins and nutrients. Potatoes are a complex carb, which are different from the carbs you get from sugary things, so they leave you feeling full for longer. However, potatoes are bad when they are fried, piled high with sour cream and bacon, or made into a buttery mash. It's how they are cooked that give them a bad reputation. The fat and calories come from oil and heavy fattening additives. Like mayonnaise. I love potato salad. Chunks of potato lathered in mayonnaise make the perfect side to any summertime meal. But mayonnaise is high in fat and calories, so I wanted to make a light yet satisfying dish that would tick all the boxes of my craving.

The original recipe I found online used crème fraîche, but I opted for low-fat Greek yogurt to make the dish much healthier. I love using Greek yogurt because it adds richness with a lot less fat, sugar and calories. It has a creamier texture and taste compared to regular yogurt, and has more protein and less lactose. The potato salad turned out delicious. The dressing tasted like a light mayo, brightened with lemon juice. The smoked salmon added extra flavor to the dish (and Omega-3s!) and the spring onion and black pepper added sharpness that cuts through the creaminess. Overall, it was a delicious, guilt-free dish!

This dish only uses five ingredients: potatoes, smoked salmon, Greek yogurt, chives or spring onion, and a squeeze of lemon. 

I cut the potatoes into slices and then quarters, but you can cube them or cut them however you like, as long as they are similar in size to ensure an even cook. If they are medium to large potatoes with a dark brown fuzzy skin, you should peel the skin before cooking.

Cover the potatoes with cold water and a teaspoon of salt. Then bring to a boil and let simmer until just turning soft. You still want your potatoes to have a bite to it and not be a pile of mush.

Mixed the smoked salmon and chives into the yogurt. Add a squeeze of lemon and freshly ground black pepper. Then add in the slightly cooled potatoes and mix well.

Recipe - adapted from here

For two as a side

3 slices smoked salmon, chopped
2 medium potatoes, or 3 small ones
1 teaspoon salt
3 tablespoons low-fat or non-fat Greek yogurt
2 teaspoons of fresh chives or spring onion
Squeeze of lemon juice
Freshly ground black pepper

  1. In a large pot, cover potatoes with cold water and season with salt. Bring to a boil and reduce to a simmer, cooking until the potatoes can be pierced by the tip of a knife, about 10 minutes. Do not overcook or they will turn mushy. Drain and let cool slightly.
  2. Meanwhile, combine the yogurt, lemon juice, chopped salmon, spring onion, black pepper in a large.
  3. When potatoes have cooled slightly but are still warm, add to bowl and toss to combine and coat with dressing. Serve immediately, or chill in the fridge and serve cold.

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