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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.

 

"A human being should be able to change a diaper, plan an invasion, butcher a hog, conn a ship, design a building, write a sonnet, balance accounts, build a wall, set a bone, comfort the dying, take orders, give orders, cooperate, act alone, solve equations, analyze a new problem, pitch manure, program a computer, cook a tasty meal, fight efficiently, die gallantly. Specialization is for insects."
-Robert A. Heinlein, Author

The refrigerator light goes on...

Using the spray olive oil and lightly caramelizing the onions and then adding the potatoes that have been slightly precooked makes delicious 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 donít have to cook too long to be soft on the inside and slightly crispy on the outside.

Onions

There are two main categories of onion: green onions and dry onions. Both types are the underground bulb of a plant related to the lily.

Dry onions include yellow (sometimes called Spanish onions), white, and red onions. Choose firm onions with no green sprouts and no soft spots or darkening of the skin.

There are two types of dry onions: those harvested during spring and summer have a higher moisture content and are known as "fresh onions." They have thin, light skins and are milder. Because of the amount of moisture they don't keep well. Fresh onions are also known as "long-day" onions.

"Storage onions" grow August through May and have a thicker, papery skin and are more pungent. The low moisture means that they will keep well. Onions grown in the winter may be labeled "short-day" onions.

There are a number of sweet onion varieties and have traditionally been "fresh onions," but many are now grown year round. Two of the most famous are the Vidalia and the Walla Walla onion. These short-day onions have a very high sugar content - up to 15% - accounting for their milder and sweeter flavor.

4 ounces chopped onion = 43 calories, 0 fat, 0g sat fat, 0g mono fat, 1g protein, 10g carbohydrates, 3mg sodium, 0mg cholesterol, 0 mcg Vitamin K


 

Home Fries with Peppers



Servings = 2 | Serving size =about 1 cup

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8, 9, 10.

This recipe does not make very good leftovers.

8 ounces red or Yukon Gold ptoatoes (cut into 1/4 inch dice)
spray oil
1 small onion (diced)
1/4 medium red bell pepper (diced)
1/4 medium green bell pepper (diced)
1/8 tsp salt
fresh ground black pepper (to taste)

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. (The microwaving is optional but will save you time. Alternatively, steam the potatoes for about 3-4 minutes.)

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.

Add the peppers and cook for about 2 minutes tossing frequently.

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 108 Calories from Fat 2
  % Daily Value
Total Fat 0g 0%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 155mg 6%
Total Carbohydrates 25g 8%
    Dietary Fiber 3g 14%
    Sugars 4g  
Protein 3g  
Vitamin A 11% Vitamin C 74%
Calcium 3% Iron 6%
Vitamin K 5 mcg Potassium 647 mg
Magnesium 33 mg