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Braised Potato Breakfast

Makes 4 1-cup servings

Serve these potatoes with Black Bean Chili and spicy salsa for a real eye-opening breakfast. For a more traditional breakfast, try them with Scrambled Tofu.

  • 4 large red or Yukon Gold potatoes 
  • 1/2 cup water 
  • 4 teaspoons reduced-sodium soy sauce, divided 
  • 1 onion, chopped 
  • 1 teaspoon chili powder 
  • 1/8 teaspoon freshly ground black pepper 

Scrub potatoes, but do not peel. Cut into 1/4-inch slices and steam over boiling water until just tender when pierced with a sharp knife, about 10 minutes. 

Heat 1/2 cup of water and 2 teaspoons of soy sauce in a large non-stick skillet. Add onion and cook until soft, about 5 minutes. 

Add cooked potatoes, chili powder, and remaining soy sauce. Stir gently to mix, then cook over medium heat for 5 minutes, stirring occasionally. Sprinkle with fresh ground black pepper

Per 1-cup serving

  • Calories: 167
  • Fat: 0.4 g
  • Saturated Fat: 0.1 g
  • Calories from Fat: 1.9%
  • Cholesterol: 0 mg
  • Protein: 3.9 g
  • Carbohydrates: 39 g
  • Sugar: 3.2 g
  • Fiber: 5.4 g
  • Sodium: 197 mg
  • Calcium: 51 mg
  • Iron: 3.6 mg
  • Vitamin C: 25.6 mg
  • Beta Carotene: 106 mcg
  • Vitamin E: 0.3 mg

Source: Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.