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Recipe of the Week

October 11, 2016

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Potatoes in their natural state are high in vitamin C, potassium, and other important nutrients.

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Cutting fat while adding carbohydrates is best for those with type 2 diabetes, according to a study published online in the European Journal of Nutrition. Increasing fiber and lowering added sugar had positive effects on cholesterol and blood sugar levels. 

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Mexican Potato Scramble

Mexican Potato Scramble

This recipe makes for a delicious breakfast. Serve it with warm tortillas or your favorite bread!

Makes 4 servings

Ingredients

3 cups potatoes, peeled, cut into cubes
1 cup white onion, finely chopped
1 serrano chili, chopped
1 cup tomato, diced
1/4 cup vegetable broth or potato cooking water 

Directions

Fill a large pot with cold water and cut potatoes. Boil the potatoes gently over medium heat for 6 minutes or until potatoes are slightly tender but not completely soft. While the potatoes are cooking, heat a skillet over low heat and add the onion and chili. Cook onion and chili 3 to 4 minutes or until onion is tender and translucent. If the onion begins to stick to the pan add a little water. 

Add the chopped tomatoes to skillet and cook for 6 minutes or until the tomato is cooked and releases its juice. Strain the potatoes, but reserve 1/4 cup of the water in which potatoes were cooked. Add potatoes and water to the pan. Mix well and cook another minute. Season with salt and pepper and served on warm tortillas.

Per serving (1/4 of recipe): Calories: 118; Fat: 0.2 g; Saturated Fat: 0 g; Calories from Fat: 2%; Cholesterol: 0 mg; Protein: 3 g; Carbohydrates: 27 g; Sugar: 4 g; Fiber: 3 g; Sodium: 69 mg; Calcium: 21 mg; Iron: 1 mg; Vitamin C: 19 mg; Beta-Carotene: 130 mcg; Vitamin E: 0 mg; Potassium: 504 mg

Source: Dora Stone, chef and photographer, founder of mmmole.com and dorastable.com

Please feel free to tailor Physicians Committee recipes to suit your individual dietary needs.

  Physicians Committee for Responsible Medicine

5100 Wisconsin Ave., N.W.
Suite 400
Washington, D.C. 20016
Contact: 202-686-2210
E-mail: info@pcrm.org
Website: www.pcrm.org

Food for  Life

Food for Life is an award-winning Physicians Committee for Responsible Medicine program designed by physicians, nurses, and registered dietitians that offers cancer, diabetes, and kids classes that focus on the lifesaving effects of healthful eating. Each class includes information about how certain foods and nutrients work to promote health, along with cooking demonstrations of simple and nutritious recipes that can be recreated easily at home. Learn more here >>

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Physicians Committee for Responsible Medicine
5100 Wisconsin Ave., N.W., Ste.400, Washington DC, 20016
Phone: 202-686-2210 Email: pcrm@pcrm.org

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