Meal Makeover: Labor Day Sides

09.01.10

Most people spend Labor Day at the beach, to soak up the sun one last time

Some popular Labor Day picnic sides, which can be a huge diet buster!

Labor day, to many, symbolizes the end of summer and the beginning of a new school year/season. This day is often celebrated at the beach, on the lake, by the pool or in the backyard with family and friends. Much like Memorial Day, the meals of the weekend are prepared on the grill and are served in a picnic like fashion. One of my favorite things to do on Labor Day is relax on the boat in Charleston with a delicious beer in one hand and some old-fashioned Southern potato salad in the other. [Yes, you read that right, I eat potato salad on a boat]. As delicious as this side dish, as well as some of the other holiday staples may be, they are not as kind to our waists or our behinds, thanks to the mayonnaise, butter, whipped cream and oils they are often prepared with. The last thing I want to do is skimp on my favorite dishes [I’ve spent too many holidays deprived!] so instead I’m doing a Meal Makeover and featuring some lightened up versions of my favorites!

Potato Salad

So delicious, but so full of fat!

As I mentioned above, this fatty side dish is my all time favorite. Even on non-holidays, this delectable side dish is almost impossible to turn down. However, with 350 calories and 21 grams of fat in one cup, this diet disaster has more fat than some entrees! So instead of derailing your diet or going cold turkey on this old fashioned favorite, try this lightened version for less calories, less fat but all of the flavor!

Herbed Potato Salad

Ingredients

2 pounds Yukon gold potatoes
3 tablespoons white wine vinegar
1/2 cup plain low-fat yogurt
1/4 cup reduced-fat sour cream
1 tablespoon canola oil
1/2 cup finely chopped red onion
2 tablespoons chopped fresh parsley
1 tablespoon chopped fresh dill
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced

Preparation

Place potatoes in a saucepan, and cover with water. Bring to a boil. Reduce heat; simmer 15 minutes or until tender. Drain. Cool slightly and peel.
Cut potatoes in half lengthwise; cut halves crosswise into 1/4-inch-thick slices. Place potatoes in a large bowl; sprinkle with vinegar.
Combine yogurt and sour cream in a medium bowl, stirring with a whisk until smooth. Add oil; stir with a whisk. Add onion and remaining ingredients; stir with a whisk. Add yogurt mixture to potato mixture; toss gently to coat.
Cover and chill 1 to 24 hours.

Nutritional Information [per cup]: 168 calories, 4 grams of fat, 4.2 grams of protein and 2.6 grams of fiber.

Macaroni Salad

This side shares a main ingredient with the potato salad, mayo, which contributes most of the fat!

As mentioned above, macaroni salad is a close relative to the potato salad, for it shares one main ingredient, mayonnaise! Mayo, which is used for it’s taste and ability to make salads more cohesive, contributes most of the fat and calories to these popular side dishes. One cup of this picnic favorite holds up to 300 calories and 20 grams of fat! Yikes! Paired with a cup of Southern potato salad and you’re looking at a whole meals worth of calories and almost all of your recommended fat intake! Opt for this lighter variety so you can have both and still enjoy dessert!

Lightened Macaroni Salad

Ingredients:

2 cups dry macaroni or ditaloni
1 cup sliced celery
1 cup chopped red pepper
1/2 cup cucumber, sliced and quartered
1/2 cup chopped red onion
1/3 cup fat-free mayonnaise
1/3 cup low fat plain yogurt (Fat-free Greek yogurt works well too)
1 tbsp Dijon mustard

Preparation:

Cook macaroni according to package directions.
Drain and rinse with cold water to cool.
In a large bowl, combine cooled macaroni, chopped celery, pepper, cucumber, and onion.
In a small bowl, combine mayonnaise, yogurt and mustard.
Add to pasta salad and toss well to coat.
Chill for at least 2 hours.

Nutritional Facts [per cup]: 165 calories, 11 grams of fat, 5.8 grams of protein and 2 grams of fiber.

Why forgo a meal when all some need is a little makeover?