POTATO FRANKFURTER SALAD, frugal, great for kidults,low-fat

Now that - judging by the latest must-have cookbook - carbs are back in vogue, potatoes come free of guilt again.

'Hurray for Carbs' Vegetarian Potato Frankfurter Salad
'Loved this as my daily carb intake but ate more than I should have.' Taster

photo 26 july 2018

Potatoes, in fact, were never really the problem.  It's the amount you eat and the the way they are cooked that can be unhealthy.  

Potatoes provide plenty of vitamin C, iron and fibre (if skins are left on).  They're an excellent source of energy, without which the body could not function.  As long as portions are monitored, potatoes provide a sustaining frugal food source.

Potato salads have an even better healthy profile.  Cold cooked potatoes form a special starch that makes you feel fuller for longer and encourages the growth of good gut bacteria.  

67's Potato Frankfurter Salad doesn't stint on flavour, texture or colour.  It combines the fluffiness of potato with crunchy green beans and creamy eggs, all  accented with the bite of red onion and the toothsome springiness of frankfurters.  

It's easy-peasy, can be tailored to any budget, attractive and filling.  Kidults will love it.  67 recommends making rather a lot of it.

Keep it healthy by serving the potatoes unpeeled, if you can, dressed in a no-added-sugar, low-salt dressing like vinaigrette or yoghurt-mayo with lemon zest. 

67 used vegetarian frankfurters* but carnivores should aim for something  lower-fat like chicken frankfurters.    

Cost:£3.50'ish
Feeds: a crowd but divides easily

Ingred: 
   1 kilo/2.2pounds thin-skinned potatoes, scrubbed but pref not peeled 
   2-3 generous handfuls green beans, topped & tailed
   6-8 full-size frankfurters
   3-6 semi-hard boiled eggs, peeled 
   small to med red onion

   French vinaigrette 
       6-8 tbsp good olive oil
       2 tbsp white wine vinegar 
       good pinch salt and 1/4 tsp pepper, pref. coarsely ground
       2 rounded tsp wholegrain mustard
       1/2 tsp sugar, honey or maple syrup (opt)

Pour all ingredients into a jar with a tight fitting lid; shake until thick & blended.  If preparing in advance, refrigerate until needed (up to a day) but shake well again before using 

Method:

1. If vegetables are not organic, soak 20mins in a 9-1 solution of water and vinegar; drain & rinse; or peel
2. Chop potatoes in generous bitesize pieces; cook in boiling salted water 5-10 mins or until the point of a knife meets a bit of resistance in the centre. Drain, cool
3. Peel and finely dice red onion
4. Make Vinaigrette; set aside
5. Cook green beans 3mins in boiling salted water or until tender but still with bite; drain, add to a bowl of ice water; drain again, set aside
6. Slice eggs 
7. Drop frankfurters into boiling water 2-3 mins; cool, cut into 1/3inch/1 cm discs
8. In a large bowl gently mix potatoes, green beans, eggs, onion and frankfurters.  
9. Moisten but don't overwhelm with vinaigrette

Comments:
'My diet always includes a small portion of carbs but this combo was so sparky and unusual I ate more than I should have. Without regrets!'  Retired writer

*Tivali

                                                                      More salads on NavBar/Recipes 2... 

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This recipe has been developed by B M Lee/ Bright Sun Enterprises and may not be reproduced, in any form, without the author's written permission.