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.
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
Arugula & Potato Salad with Fresh Herbs
Ingredients
- 1½ 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
- 2½ 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.
Posted by Tonia Bloom
Posted 5/17/23
