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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"They [potatoes] are good for boys' cold fingers at suppertime on winter nights."
-Marion Harland, 19th C. Home Economist and author

The refrigerator light goes on...

This is a recipe that was inspired by some recent travel. I ordered poached eggs for breakfast at a very fine restaurant thinking that they would be done well. The eggs were great, but as often happens with breakfast food in America, it comes with things you didn't order -- like home fries. They were terrible. Mostly because they were greasy but also because the potatoes were so dry. Mind you, I don't like an excess amount of fat, and any chef can hide their sins with enough fat and salt, but these were especially oily. And that's so unnecessary.

Using the spray olive oil and lightly caramelizing the onions and adding the potatoes that have been slightly precooked makes great, healthy home fries. The natural starch in both the onions and potatoes is enough to bind them together slightly. By pre-cooking the potatoes slightly the home fries don't have to cook too long to be soft on the inside and slightly crispy on the outside. These aren't just for breakfast. I used them to test the different meals for last week's review of the seasoned planks. It was a quick and simple dinner and the potatoes let the fish or meat be the star of the meal.

Dicing Onions

Dicing onions can be enough to bring tears to your eyes. To dice them quickly, cut off the top and bottom of the onion. Place the onion on the cutting board and slice it in half from the top to the bottom. The onion halves can then easily be peeled.

Place the onion cut-side down and make parallel cuts about 1/4 inch apart vertically. Do not cut all the way through the onion but leave a small amount at the top side uncut so that the onion will hold together. Then make slices through the onion parallel to the cutting board. These should be about 1/4 inch apart. Leave the same small amount of onion at the top so that it will not fall apart. Slice along the onion in the direction that you would if making onion rings and these cuts will result in diced onions.


 

Home Fries - Low Sodium Version



Servings = 2 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3.

This recipe does not make very good leftovers.

8 ounces red Yukon Gold potatoes (diced)
spray oil
1 small onion (diced)
1/8 tsp salt
fresh ground black pepper

Place the diced potatoes in a glass bowl and put the bowl in the microwave. Set for one minute on high. After the minute is up stir the potatoes and let rest.

Place a large non-stick skillet over medium-high heat. Spray lightly with oil and when the pan is hot add the diced onion. Cook, tossing frequently, until the onions begin to turn a light brown.

While the onions are cooking repeat the first step with the potatoes twice. Cook them for one minute on high, remove the bowl, stir and let rest in between each minute of cooking about 3 minutes.

When the onions have browned add the potatoes, salt and pepper to the pan. Spray lightly with oil one more time and toss the home fries until the potatoes are lightly browned.

Nutrition Facts

Serving size = about 1 cup

Servings = 2

.

Amount Per Serving

Calories 106 Calories from Fat 1
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 148mg 6%
Total Carbohydrates 24g 8%
    Dietary Fiber 3g 13%
    Sugars 3g  
Protein 3g  
Vitamin A 0% Vitamin C 43%
Calcium 2% Iron 5%
Vitamin K 2 mcg Potassium 543 mg
Magnesium 31 mg

 

 

 
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