From the AICR Test Kitchen
Week of July 25, 2012
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Contact: Alice Bender, (202) 328-7744
Country Potato Salad
American Institute for Cancer Research
Americans like to enjoy the great outdoors in fine fashion – Fourth of July fireworks and picnics, and dinner in the backyard or on the deck. And the must-have food at every summer picnic is potato salad. Here is a mayo-free version with a rustic look and fresh, country taste.
Potatoes are a uniquely American crop, found in ancient ruins in Peru and Chile dating back to 500 BC. The Incas not only grew and ate potatoes, they also worshipped them and buried them with the dead. They had many varieties, some quite colorful, including purple, blue and yellow.
Take advantage of colorful red potatoes and leave the skin on for this salad. You get to enjoy the color and earthy flavor and benefit from the skin’s fiber and higher levels of vitamin C, iron and potassium.
Our surprise ingredient – the pickle – and the vinegar energize the salad with a nice tangy bite. The herbs’ freshness, from the mild bitterness of parsley to the subtle sweetness of basil balance that bite.
Cooks use both the dill plant’s seed-like fruit and its leafy growth (dill weed) as flavorful additions to many foods. Part of the same plant family as anise, fennel, cilantro and cumin, dill has long been valued as a flavor enhancer and for a number of medicinal uses including aiding digestion.
This summertime recipe is easy to make and truly captures the season. You can create a great meal by serving it with turkey burgers and a leafy green side salad. Then make the perfect, colorful ending with chilled fresh watermelon wedges along with grape clusters.
Country Potato Salad
- 4 large red potatoes, washed and unpeeled
- 1 dill pickle, chopped
- 2 scallions, chopped, including stems
- 2 stalks celery, chopped
- 1 Tbsp. fresh parsley, chopped (1 tsp. dried may be substituted)
- 1 Tbsp. fresh basil, chopped (1 tsp. dried may be substituted)
- 1 Tbsp. fresh thyme, chopped (1 tsp. dried may be substituted)
- 1 Tbsp. apple cider vinegar (red wine vinegar may be substituted)
- 1 tsp. dried dill
- 1/2 tsp. paprika
- Salt and freshly ground pepper to taste
- 1/4 cup virgin olive oil
- 2 Tbsp. apple cider vinegar (red wine vinegar may be substituted)
- 1/2 Tbsp. Dijon mustard
- Paprika (garnish with a sprinkle before serving)
In large pot cover unpeeled potatoes with water. Cover pot and bring to boil over high heat. Reduce heat to medium-low, keep covered, and simmer until tender, about 10-12 minutes.
Remove from heat and drain water. Refill pot with cold water to allow potatoes to cool. Once cool cut potatoes into cubes.
Place cubed potatoes in large bowl and toss gently with pickle, scallions, celery, herbs, vinegar, dill, paprika, salt and pepper.
In small mixing bowl whisk dressing ingredients together. Pour over potato mixture and gently toss again to coat well. Refrigerate until ready to serve.
Sprinkle paprika over top to garnish and serve.
Makes 8 servings.
Per serving: 127 calories, 7 g total fat (<1 g saturated fat), 15 g carbohydrate,
2 g protein, 2 g dietary fiber, 130 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is a member of the World Cancer Research Fund International.
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