Potato, Arugula & Dill Salad


Recipe by Amanda DeLaura

This salad marries the end of winter to the beginning of spring—while it’s fresh with loads of

dill and arugula, it’s also hearty and satisfying because of the gold potatoes and pulled chicken. You can use any chicken you have on hand—frozen tenders, leftover rotisserie, or baked chicken breast. Bon appétit!

Makes about 6-8 servings


6 gold potatoes (use purple potatoes if you want a lower insulin spike).

2 chicken breasts, cooked & shredded

1 box or bag of baby arugula

1 small bunch of fresh dill

1/4 cup olive oil

2 Tbsp apple cider vinegar

2 Tbsp Dijon mustard

1 tsp maple syrup (or 1 packet of 100% stevia)

1/2 lemon, zested & juiced

2 cloves garlic, minced

Fresh cracked pepper, to taste

Maldon salt, to taste


  1. Bring a large pot of water to boil. Rinse the potatoes and cut them into quarters. Once the water has boiled, add the potatoes and cook at a mild boil for ten to twelve minutes, until soft and easily pierced with a fork, checking after ten minutes to ensure the potatoes do not become overcooked. Drain potatoes and let cool.
  2. Meanwhile, in a large salad bowl whisk together the olive oil, apple cider vinegar, Dijon, maple syrup, lemon zest, lemon juice, and The dressing should become emulsified and creamy.
  3. Once the potatoes have cooled, add them to the Then add the pulled chicken, arugula, and fresh dill. Toss and season with fresh cracked pepper and Maldon salt.

P.S. From David:

This week's potato salad recipe caused a bit of a stir. Since I promote a low-carb, ketogenic diet most of the time, how could a potato salad possibly make the menu? Well, the answer has to do with resistant starch.

When you chill a cooked potato, it increases the resistant starch in the potato by 55%. Resistant starch is starch that you can’t digest. It isn't absorbed in the intestinal tract but feeds your gut bacteria, breaking it down and fermenting it into short-chain fatty acids (such as butyrate), thus feeding and supporting healthy gut bacteria.

The glycemic index of chilled potatoes is 30% lower than that of freshly cooked, warm potatoes. Additionally, boiled potatoes have a 35-40% less glycemic index than baked potatoes. Sweet potatoes and purple potatoes also have about a 20% lower glycemic index than white potatoes. Adding chicken and olive oil to the recipe can drop the glycemic index by about 10%. Doing all these things moves the potato salad from a high glycemic index to a medium glycemic index. Lastly, portion size matters. So, if you're like me, enjoy the potato salad, but take a small-sized portion. 

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