Italian Potato Salad
Italian potato salad - Light lunch to satisfy your appetite
Healthy, because
Even smarter
Nutritional values
Italian potato salad scores thanks to the potatoes which have a large portion of vitamin C. This protects against free radicals, strengthens the immune system by promoting the natural killer cells, and is essential for collagen formation, thus ensuring firm connective tissue. It is best to cook the potatoes whole and with the skin on. This prevents water-soluble micronutrients such as vitamin C, B vitamins, and potassium from being washed out during cooking.
The cooling process also produces resistant starch. This can now no longer be absorbed and thus saves calories. In addition, it supports a healthy intestinal flora.
Italian potato salad can be wonderfully prepared in the evening, stored overnight in the refrigerator and taken to work the next day. If you are not a fan of dried tomatoes, you can use fresh ones.
(Percentage of daily recommendation)
| Calorie | 448 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 23 g | (20 %) | ||
| Carbohydrates | 45 g | (30 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 11.8 g | (39 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 40.5 μg | (68 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 7.1 mg | (59 %) | ||
| Vitamin B₆ | 0.5 mg | (36 %) | ||
| Folate | 72 μg | (24 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 4.7 μg | (10 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,297 mg | (32 %) | ||
| Calcium | 246 mg | (25 %) | ||
| Magnesium | 87 mg | (29 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 69 μg | (35 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 7.6 g | |||
| Uric acid | 109 mg | |||
| Cholesterol | 25 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 36 ozs waxy potatoes
- salt
- 16 ozs Artichoke hearts (can)
- 8 sun-dried tomatoes in oil (glass jar)
- 1 ¾ ozs black Olives (pitted)
- 1 red shallot
- 5 ozs Bocconcini
- 2 Tbsps Caper (in brine)
- ½ bunch Arugula
- 2 Tbsps lemon juice
- 1 Tbsp balsamic vinegar
- 4 Tbsps olive oil
- peppers
- Red pepper flakes
- 1 handful basil leaves
Preparation steps
Wash potatoes thoroughly, cover just with water, salt and cook over medium heat for about 20 minutes. Then drain and allow to steam.
Meanwhile, drain artichoke hearts and cut into quarters. Drain tomatoes, reserving the pickling oil, and cut tomatoes lengthwise into strips. Slice olives crosswise. Peel and halve shallot and cut into fine strips. Drain mozzarella balls and capers. Wash arugula and spin dry.
Whisk together lemon juice, vinegar, 1 tablespoon pickling oil and olive oil. Season dressing with salt, pepper and chili flakes. Peel potatoes, cut crosswise into thick slices and place in a bowl with remaining salad ingredients.
Season dressing to taste, drizzle over Italian potato salad, mix thoroughly, divide among plates and sprinkle with basil leaves.
