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Home Fries - Low Sodium Version
Servings = 2 | Serving size =about 1 cup
This recipe can be multiplied by 2, 3.
This recipe does not make very good leftovers.
| 8 ounces | red Yukon Gold potatoes |
| spray oil | |
| 1 small | onion |
| 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
Calories 106 | Calories from Fat 1
Amount Per Serving (% Daily Value)
Total Fat 0g (0%) | Saturated Fat 0g (0%)
Monounsaturated Fat 0g | Trans Fat 0g
Cholesterol 0 mg (0 %) | Sodium 148 mg (6 %)
Total Carbohydrates 24g (8%) | Sugars 3g
Dietary Fiber 3g (13%) | Protein 3g
Vitamin A 0% | Vitamin C 43 % | Calcium 2% | Iron 5%
Vitamin K 2 mcg | Potassium 543 mg | Magnesium 31 mg
"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.
