Meals Matter

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Contributed By: dhanyaka
Dr. Weil's My Optimum Health Plan

Sardines are very happy in the company of potatoes. The combination just works. This salad makes a terrific lunch with a big green salad. It can also be made ahead and re-heated for 2 minutes in a microwave or it can be eaten cold. 4 ounces potato (two medium) (Yukon Gold or red potatoes work best) 1 can sardines, water packed, drained (see Ingredient Tip) Dressing: 1 tsp olive oil, preferably extra virgin 1 tbsp red onion or green onion (scallion) chopped 1 tbsp balsamic vinegar or apple cider vinegar 1 tbsp parsley (chopped) 1 tsp mixed herb and spice blend (see Ingredient Tip) Optional, but recommended: 1 tbsp fresh grated ginger root (see Ingredient Tip) 1 clove garlic, shopped

Ingredients

4 ounces Potato (two medium) (Yukon Gold or red potatoes work best)

1 can Sardines (about 4 oz), water-packed, drained

Dressing:

1 tsp Olive oil, preferably extra virgin

1 tbsp Red onion or scallions, chopped

1 tbsp Balsamic vinegar or apple cider vinegar

1 tbsp Parsley (chopped)

1 tsp Mixed herb and spice blend

Optional, but recommended:

1 tbsp Fresh grated ginger root

1 clove Garlic, chopped

Preparation

Cook the unpeeled potatoes in boiling water. Peel while still warm and sliced in to thick slices or chunks. (Use a dish cloth or paper towel to hold the potato, balance on a fork and remove the peel with a sharp knife.) Whisk the salad dressing and toss with the warm potatoes, then fold in the sardine. Add a little salt and pepper if you think the dish needs it. Garnish with cherry tomatoes, if you like, and serve.

Cook's Notes

Ingredient Notes: Balsamic vinegar is much stronger than apple cider vinegar, but it adds a wonderful, complex taste that many people love. If you find it too strong, stick with a milder vinegar, like apple cider. The ginger and garlic make very nutritious (and tasty) additions. If you have them on hand and have a minute or two to work them in, it's definitely worth the trouble.

Great additions to this salad: Chopped walnuts; diced apple; diced tomato or cherry tomatoes; chopped hard boiled egg; steamed baby spinach leaves; diced red pepper; toasted pine nuts.

Nutritional Information: Per serving: 163 calories 8 g total fat (3 g sat) 28 mg cholesterol 12 g carbohydrate 10 g protein 1 g fiber 79 mg sodium

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