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.