Here is an easy egg & potato recipe to start your day. Eggs are an excellent & inexpensive source of high quality protein. Each has about 80 calories & 7 grams of protein. They are a great source of vitamins A & D, iron, the carotenoids, lutein & zeaxanthin (help to reduce risk age-related macular degeneration) & choline (helps improve brain function). The most common question that we get about eggs is, “But, don’t they raise cholesterol?”. To answer that, the most recent research has found that egg consumption is not associated with an increase in cholesterol levels. Actually, a diet lower in saturated fats is a more effective recommendation for the prevention & treatment of high cholesterol. Thus, it is more important to limit the high saturated fats foods that are commonly served with the egg (bacon, sausage) or cooked with the egg (butter) than the actual egg. Prepare your eggs without fat (boiled) or use non-stick spray or olive oil when cooking to help keep saturated fat intake low.
Ingredients:
1 medium potato, scrubbed & diced
1/3 cup minced onion
2 T diced green pepper
1 T olive oil
Dash salt
Dash pepper
2 eggs, lightly beaten
1/2 cup egg substitute
Directions:
- In a large non-stick skillet, saute potatoes, onions & green pepper in margarine for 20 minutes, over low heat, stirring occasionally, until potatoes are tender & lightly browned.
- Stir in salt & pepper. Cook, stirring 2 to 3 minutes or more.
- Pour eggs into skillet, tilting pan so eggs flow evenly through & around potato mixture.
- Cook until set. Loosen edges & fold in half. Slide onto serving dish. Serve with salsa if desired. We recommend a side of sliced tomatoes or fresh fruit.
- Calories: 250
- Total Fat: 11.6 g
- Saturated Fat: 2.6 g
- Polyunsaturated Fat: 1.6 g
- Monounsaturated Fat: 6.8 g
- Cholesterol: 186 mg
- Sodium: 280 mg
- Potassium: 627 mg
- Total Carbohydrate: 20 g
- Dietary Fiber: 3 g
- Protein: 14 g
High in Vit A, Vit D, Vit B-12, Vit B-6 & Vit C
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