Saturday, December 26, 2015

Healthy Home Fries

Most people will agree that "home fries" (big chunky hashed browns) are wonderful with breakfast, but the traditional recipe is also high in fat and starch.

Lighten up your "taters".

Start with using  peeled red potatoes or Yukon gold.  They have less starch and cook up better. (the reds the lowest starch of the two). The russets you may have on hand for baked potatoes or holiday mashed potatoes are VERY high in starch, so make a better pick of potato.

Then get a cast iron pan.

Yes, cast iron, like your Mom or grandma used.  We use cast iron for everything except tomato sauces that simmer a long time.  It gets a perfect stabilized heat for browning up the potatoes without using a bunch of oil.

Simply chop 3 smaller potatoes, and cook in a Tablespoon of olive oil on high heat.  Because a thick cast iron was used, this cooked the potatoes up quickly without scorching with less oil and less time.

Serve with migas "light".

Saute 1/4 onion and 2 small corn tortillas cut into bite sized pieces in a teaspoon of oil until slightly browned, then add a 1/4 cup of water and steam for a minute or two on low until cooked.  Don't add additional oil, but add 2 eggs and 3 egg whites whisked with 2 Tablespoons of skim milk and a lower sodium all purpose seasoning  (I love Jane's Krazy mixed up salt a reduced sodium salt/herb blend). Cook and serve with fat free hot sauce, a teaspoon of reduced fat cheddar and a dollop of fat free sour cream.

It's a decadent post holiday breakfast that's much lighter in fat and calories than most breakfast dishes.

1 comment:

  1. I confess . . . I am a tater girl . . . I love my taters . . . thanks for the tips but I'm thinking I need to go on a broccoli binge or something . . . but I probably won't . . . dang, those taters look delish!



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