Artichoke-Potato Salad with Toasted Brown Mustard Seeds

The mustard seeds add a bold flavor to this potato salad. All the work for this one-fork side is done the day before.

Yield: 4 servings (serving size: 1 cup)

Ingredients

• 3  artichokes (about 3/4 pound each)
• 3/4  pound  small red potatoes
• 1/2  cup  frozen green peas, thawed
• 1  tablespoon  brown mustard seeds
• 1/4  cup  reduced-calorie salad dressing (such as Miracle Whip Light)
• 1  tablespoon  chopped fresh or 1 teaspoon dried dill
• 3  tablespoons  fresh lemon juice
• 2  tablespoons  Dijon mustard
• 1/4  teaspoon  salt
• 1/4  teaspoon  freshly ground black pepper
• 1  garlic clove, minced

Preparation

Cut off stems of artichokes; remove bottom leaves. Trim about 1/2 inch from tops of artichokes. Place artichokes, stem ends down, in a large Dutch oven filled two-thirds with water. Bring to a boil. Cover, reduce heat, and simmer 30 minutes or until a leaf near the center of each artichoke pulls out easily. Drain and rinse with cold water. Cool. Remove the bottom leaves and tough outer leaves, leaving tender hearts and bottoms; reserve leaves for another use. Cut artichokes in half lengthwise. Remove the fuzzy thistles from bottoms with a spoon. Coarsely chop artichoke hearts and bottoms. Place chopped artichokes in a large bowl.

While the artichokes are cooking, place potatoes in a saucepan, and cover with water; bring to a boil. Reduce heat, and simmer 15 minutes or until tender; drain and rinse with cold water. Cool. Cut potatoes into 1/4-inch-thick slices. Add potatoes and peas to chopped artichoke in bowl.

Cook mustard seeds in a small skillet over medium heat for 1 minute or until toasted. Combine mustard seeds, dressing, and remaining ingredients in a small bowl, and stir well with a whisk. Pour over the artichoke mixture, and toss well. Cover and chill.

Note: Substitute 1 cup of chopped drained canned artichoke hearts or bottoms for the fresh artichokes, if desired. If you are unable to find brown mustard seeds, substitute whole-grain mustard for the Dijon.

Nutritional Information

Calories:

166 (30% from fat)

Fat:

5.5g (sat 0.7g,mono 1.8g,poly 2.6g)

Protein:

5.1g

Carbohydrate:

25.2g

Fiber:

1.9g

Cholesterol:

5mg

Iron:

2.4mg

Sodium:

522mg

Calcium:

56mg