Tag Archives: vancouver nutritionist recipes

Low Cal Potato Salad

Light Potato Salad – YES!  It can be done (and be delicious)

Potato salad is traditionally a high calorie, off limits, no no when it comes to summer BBQ’s but frankly, it’s so delicious we decided to put together a low calorie, totally yummy version for you – I hope you enjoy it as much as our nutritionists do!

Ingredients:

  1. 1 – 900g bag of baby potatoes
  2. 1 tsp salt
  3. 6 eggs, boiled and sliced
  4. 1/3 cup chopped fresh dill
  5. ¼ cup chopped fresh parsley
  6. 1 oz capers, drained
  7. 4 green onions (green part only), minced
  8. 1/2 cup light Miracle Whip (30 calories/Tbsp or less)
  9. 1/4 cup 1% milk
  10. 1.5 tsp dry mustard powder
  11. 1 Tbsp red wine vinegar

Methods:

  1. Steam 1 until tender but not overly soft, about 20 minutes.  Submerse in cold water to cool immediately.  Remove from water, pat dry.  Cut potatoes in half, placing in a large mixing bowl.
  2. Sprinkle 2 over 1and mix.
  3. Boil 3 for 15minutes. Submerse in cold water to cool immediately.  Remove from water, peel, slice and add to 1.
  4. Mix 4-6 into mixing bowl.
  5. In a measuring cup, combine 7-11 and stir thoroughly.
  6. Add sauce to mixing bowl, gently stirring all ingredients together.
  7. Serves 6 (6 generous 1 cup servings)

Discussion:

This recipe is so easy to make and exceptionally low calorie for a traditional potato salad.  If a more traditional mayonnaise is used (like Hellmens light), then use ¼ cup mayo and add 1/3 cup low fat milk to make the dressing go further while keeping the calories comparatively low.

Nutrient Content:

 

Nutrition Facts

Potato Salad  

  6 Servings

Amount Per Serving

  Calories 205.0
  Total Fat 7.4 g
  Saturated Fat 2.6 g
  Polyunsaturated Fat 0.8 g
  Monounsaturated Fat 2.4 g
  Cholesterol 216.7 mg
  Sodium 664.5 mg
  Potassium 786.1 mg
  Total Carbohydrate 28.1 g
  Dietary Fiber 2.7 g
  Sugars 3.5 g
  Protein 9.6 g

Light Turkey Rockwell Bake Recipe

Vancouver Nutritionist Rockwell Bake

Ingredients:

  1. 1 Tbsp. olive oil
  2. 1 cup onion, finely diced
  3. 1 cup celery, finely diced
  4. 1 cup carrot, peeled and finely diced
  5. 1 clove garlic, minced
  6. 2 Tbsp. fresh sage, finely chopped
  7. 2 tsp. Fresh thyme, finely chopped
  8. ¾ cup dried cranberries
  9. ½ cup white wine
  10. ¾ cup egg white
  11.  2 whole eggs
  12.  2 cups 1% milk
  13.  1 tsp. Dijon mustard
  14.  1½ tsp. salt
  15.  ¼ tsp. Fresh ground pepper
  16.  8 cups high fibre bread, cut into 1 inch cubes (about ¾ of a loaf)
  17.  3 cups leftover turkey meat (skin & fat removed!), cooked and cut into ½ inch cubes
  18.  100 g Light Mozzarella, grated
  19.  50 g Parmesan, grated

Methods:

  1. Preheat oven to 350ºF.
  2. Grease a 9 inch spring form pan and place on a baking tray.
  3. In a sauté pan, add 1 and heat for 1 minutes over medium heat, then add 2 -4 and sauté for 5 minutes until onions are translucent.
  4. In the same pan, add 5-7 and sauté for 1 more minute.
  5. Add 8-9, then simmer until almost all liquid has evaporated (about 5 minutes). Remove from heat and let cool to room temperature.
  6. In a large bowl, whisk 10-15. Then add 16, toss to coat and let soak for 15 minutes stirring occasionally.
  7. Stir in cooled vegetables and add 17-18 into bread mixture.
  8. Spoon mixture into prepared pan and sprinkle 19 on top.
  9. Bake for 50-60 min, until top is golden brown and center springs back when pressed.
  10.  Cut into 8 and serve!

Discussion:

  • Try “European Bakery” Ukrainian Rye or Barley Bread in this recipe – just delicious and wheat free!
  • You may want to reserve some of the milk in step 6.  The bread mixture should be fully covered and wet, but milk should not be pourable after soaking.
  • This dish makes a perfect ‘plate’ when served with a green salad, grilled or sautéed veggies – enjoy!
  • Check out the blog article about this recipe!

Nutrient Content Per serving: 

Nutrition Facts

Rockwell Bake

8 Servings

Amount Per Serving

Calories 424.5
Total Fat 10.7 g
Saturated Fat 4.5 g
Polyunsaturated Fat 0.9 g
Monounsaturated Fat 2.2 g
Cholesterol 100.7 mg
Sodium 787.4 mg
Potassium 457.5 mg
Total Carbohydrate 52.5 g
Dietary Fiber 8.1 g
Sugars 12.1 g
Protein 28.5 g