Arugula Potato Salad with Fresh Herbs

What is Arugula?

Arugula is a leafy vegetable most known for it’s peppery flavor.  Many of the packaged salad greens at the grocery store will include arugula in the “Mixed Greens” and almost always in a spinach and arugula blend.  Stick with Baby Arugula for a milder, less peppery bite.

Antioxidants are some of the health benefits of arugula.  Plant-based antioxidants are a kind of phytonutrient that helps prevent damage to blood cells.  Research shows that some antioxidants can reduce the risk of cancer, heart disease, and stroke.  Add more phytonutrient rich veggies to your diet.  Some good choices are broccoli, kale, brussels sprouts, bok choy, and arugula.

Read more about the health benefits of Arugula at Medical News Today.

Arugula & Potato Salad with Herbs
Recipe Highlights
  • Low Sodium
  • Low Saturated Fat
  • Low Carb
  • Make Ahead Meal
Make Ahead Options

I like to cook the potatoes and refrigerate for at least an hour before assembling the completed dish.  The dressing can also be made ahead and refrigerated until ready to assemble.  Any leftovers will stay fresh 1-3 days in the fridge.

Ingredients for Arugula & Potato Salad with Fresh Herbs

  • Baby Potatoes – Red, gold, or the multi color ones work.
  • Mayonnaise – Kraft Real Smooth & Creamy Mayonnaise only has 70 milligrams of Sodium per tablespoon.
  • Nonfat Plain Greek Yogurt – Any brand will work.  There are very slight nutritional difference.  Chobani® is what I used.
  • Lemon Juice –  One lemon or a good quality 100% juice, such as Santa Cruz Organic®.
  • Dijon Mustard – Minor nutritional differences between brands.  I used Grey Poupon.
  • Capers – Naturally salty, so do rinse them first.
  • Fresh Chives – You could substitute dried chives, but they really don’t add any flavor to the dish.  Just eliminate if you can’t find Fresh Chives.
  • Fresh Dill – Dried dill can be substituted in a pinch.
  • Parsley – Flat leaf, or Italian parsley.
  • Kosher Salt and Black Pepper
  • Baby Arugula – You need about 4 cups, or 2.5 ounces.  I have used the spinach and arugula blend in this recipe.  It still works out fine.

The SMART Menu

What’s a SMART Menu?  I call them smart because the Sodium and Fat (specifically Saturated Fat) are lower than most meals.  Fast Carbs (FC) and Slow Carbs (SC) are balanced to keep blood sugars level.  Plus, the Food Groups give the meal variety.

Side Swaps:

Swap the Sirloin Steak (2.25-pounds) for Boneless Chicken Breasts (2.5-pounds) with any Salt Free Seasoning.  

Swap the Artichoke Hearts for:

  • 1 cup No Salt Added Green Beans
  • 6-ounces Mushrooms
  • 1/2-cup canned Fruit in Light Syrup

 

 

 

Dinner Menu - Sirloin Steak + Arugula & Potato Salad with Fresh Herbs
Arugula & Potato Salad with Herbs

Arugula & Potato Salad with Fresh Herbs

Tonia Bloom
A refreshing potato salad with fresh chives, dill, parsley, and arugula. This is a great side dish for any grilled meat that is also low in Sodium and Saturated Fat.
No ratings yet
Prep Time 20 minutes
Cook Time 15 minutes
Cooling Time: 30 minutes
Total Time 1 hour 5 minutes
Course Side Dish
Cuisine American
Diet Green, Low Carb, Low Fat, Low Sodium
Servings 6
Cost $1.55 per serving
Sodium 181 mg

Ingredients
  

  • pounds Baby Yukon Gold Potatoes cut in half
  • ¼ cup Mayonnaise
  • ¼ cup Fat Free Plain Greek Yogurt
  • 2 tablespoons Lemon Juice
  • 1 tablespoon Capers rinsed
  • 2 tablespoons Fresh Chives chopped
  • 1 tablespoon Fresh Dill chopped
  • 1 tablespoon Fresh Parsley chopped
  • ¼ teaspoon Kosher Salt
  • ¼ teaspoon Black Pepper
  • ounces Baby Arugula

Instructions
 

Cook the Potatoes:

  • Place potatoes in a large saucepan. Pour enough water in pan to cover potatoes. Bring to a boil. Reduce heat, cover and cook for 10 minutes, or until potatoes are tender, but still firm. Drain and spread potatoes on a baking sheet in a single layer. Cool at least 30 minutes.

Make the Dressing:

  • In a large bowl, whisk the mayonnaise, yogurt, lemon juice, mustard, capers, chives, dill, parsley, salt and pepper.

Finish the Dish:

  • Add cooled potatoes and arugula to dressing and toss to coat. Garnish with fresh herbs as desired.
Nutrition Facts
Arugula & Potato Salad with Fresh Herbs
Amount per Serving
Calories
161
% Daily Value*
Fat
 
7
g
11
%
Saturated Fat
 
1
g
6
%
Cholesterol
 
7
mg
2
%
Sodium
 
181
mg
8
%
Carbohydrates
 
23
g
9
%
Fiber
 
3
g
13
%
Sugar
 
3
g
3
%
Protein
 
6
g
12
%
Carb Count
 
2
13
%
* Percent Daily Values are based on a 2000 calorie diet.
Keyword Heart Healthy, Potato Dishes, Salads - Side
Food Groups ***Starch = 1.5 servings, Fat = .5 serving
Tried this recipe?Let us know how it was! Your comments and star ratings help me create recipes you will love.
Posted by Tonia Bloom
Posted by Tonia Bloom

Posted 5/17/23

You Might Also Like...

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Twitter
Pinterest
fb-share-icon
Instagram