Recipes
|
Chopped Idaho
Get a real energy boost with this delicious, healthy and fortifying breakfast option.
Yield: 6 Servings
Estimated Cost per Serving*: 1.10
Ingredients
For the salad:- 3 large Idaho® potatoes, scrubbed and cut into 3/4-inch cubes
- Cooking spray
- 6 egg whites
- 1 cup chopped red pepper
- 1 cup canned chickpeas (garbanzo beans), rinsed and drained
For the dressing:
- 1 cup fresh parsley, chopped (packed into cup measure)
- 1/3 cup extra virgin olive oil
- 2 tablespoons fresh lemon juice
- 1 tablespoon real maple syrup
Directions
- Place potato cubes in a large saucepan; add water to cover and bring to boil over medium-high heat. Boil potatoes for 5 minutes, or until tender (easily pierced with a knife). Drain and place in a serving bowl.
- Coat a nonstick skillet with cooking spray. Cook the egg whites over medium heat, without stirring, until cooked through but not overcooked. Flip skillet over onto a clean cutting board, releasing egg whites. Chop egg whites and add to serving bowl.
- Add red pepper and chickpeas to the bowl, stirring all ingredients to combine; set aside. Prepare dressing: Puree all ingredients in a blender. Add to salad and toss gently to combine.
Estimated Nutritional Analysis per Serving:
279 calories, 9 g protein, 36 g carbohydrates, 12 g fat, 0 mg cholesterol, 122 mg sodium
* The Estimated Cost per Serving is a calculated estimate based on a national food average and assumes the preparer already has ingredients like salt, pepper, cooking oils, assorted spices/condiments and other traditional staples readily available in the home kitchen.
|
|
