The Healthy Bite – Breakfast Home Fries

Breakfast Homefries - For a potato with a lower glycemic index, opt for a red skinned or sweet potato


By Sarah Szul, Health Management Coordinator, Kapnick Insurance Group

These delicious home-fried potatoes are great for breakfast or any time of day. For a potato with a lower glycemic index, opt for a red skinned or sweet potato – these
types have a similar texture and quality, but without the spiked insulin response. Serve this dish with applesauce or try them with black bean chili and salsa!




Makes 4 servings

3 russet potatoes, scrubbed
1 onion, thinly sliced
4 teaspoons soy sauce
1/2 teaspoon paprika or chili powder
1/4 teaspoon black pepper
1/4 cup water
5 – 6 cherry tomatoes, cut into quarters (optional)
2 green onions, thinly sliced (optional)


Cut potatoes into 1/2″ cubes and steam until just tender, about 10 minutes. Remove from heat and set aside.  Heat 1/4 cup water in a large non-stick skillet and add onion. Cook, stirring frequently, until the water has evaporated and onion begins to stick to the pan. Scrape the pan as you add another 1/4 cup water, then cook until onion once again begins to stick. Repeat this process until onion is very brown and sweet. This will take about 15 minutes.

Add potatoes to onion and sprinkle with soy sauce, paprika or chili powder, and black pepper. Cook, turning gently with a spatula, until potatoes are golden brown. Garnish with tomatoes and green onions, if using.

Nutrition Information | Per serving (1/4 recipe)

calories: 128; fat: 0.2 g; saturated fat: 0.1 g; calories from fat: 1.7%; cholesterol: 0 mg; protein: 3.1 g; carbohydrates: 29.9 g; sugar: 2.7 g; fiber: 4.1 g; sodium: 309 mg; calcium: 39 mg; iron: 2.7 mg; vitamin C: 19.5 mg; beta-carotene: 89 mcg; vitamin E: 0.2 mg

Recipe from New Century Nutrition