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Healthy Eats and Repeat

Highlighting Food, Recipes, and Ideas for a Healthy Lifestyle
Mocktato salad

Blog Special: Summer Recipe Rehab – Part 2, Mocktato Salad


Many thanks to our intern, Terri Rupkey, for being the hand-model for the Summer Recipe Rehab recipes and for suggesting this recipe.

Mayonnaise-based salads popular in summer, like potato or macaroni salad, can be heavy on calories and fat.  Compared to a typical potato salad recipe, this mocktato salad has more high-fiber vegetables with fewer carbohydrates.  The amount of dressing is less, which helps cut calories.  And by increasing the amount of mustard, we add more flavor, even with less of the dressing.

This was a hit with our office tasters, so give it a try this summer.  And watch the recipe being made.

Mocktato Salad (Serves 6)

Mocktato salad has the flavors of traditional potato salad while being a lower-calorie and lower-carb option.

1 medium head of fresh cauliflower
2 medium stalks celery, diced
Half a small onion, finely diced
1 Tbsp finely chopped fresh parsley
2 large eggs, hard boiled, shelled, and diced
2 Tbsp light mayonnaise
1 Tbsp prepared mustard
1/4 tsp salt
1. Chopped head of cauliflower into small florets. Rinse under water. Add chopped cauliflower to a steamer basket. Insert steamer basket into a pot with 1" of water in the bottom. Cover pot with lid and steam cauliflower over medium-high heat until slightly tender, about 10 minutes. With tongs, move cauliflower to an ice-bath for 1 minute. Drain water and move cauliflower to a large bowl.
2. To bowl of steamed and cooled cauliflower, add celery, onion, parsley, and egg.
3. In a small bowl, combine mayonnaise, mustard, and salt. Add to cauliflower mixture and stir to coat.
4. Serve immediately or store in refrigerator.

Nutrition Facts per serving: 70 calories, 3g fat, 230mg sodium, 7g carbohydrates, 2g fiber, 4 grams protein



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