Regular potatoes have a bad reputation as being a bad carb that you should avoid. This actually isn’t true. Potatoes have a lot of great health benefits:
– They’re rich in vitamins & minerals such as vitamin C, calcium, B vitamins and potassium
– They’re also a great source of antioxidants and phytonutrients. Antioxidants are important for proper liver function and preventing cancer. Phytonutrients are basically the chemicals that occur naturally in plants. They are important for the health of our immune systems and help prevent inflammation.
– They’re a gluten-free, healthy & satisfying carbohydrate
I think potatoes are thought of as the bad guy because they’re typically paired with saturated fat: butter, cream, sour cream, cheese and bacon or deep-fried in oil. It doesn’t have to be that way; potatoes can be prepared healthy and still taste great.
I made a great potato frittata recipe last week that called for mini red potatoes & spinach. Because potatoes are a healthy carb & eggs are a great source of protein & healthy fat this meal is balanced, delicious and will leave you feeling satisfied. It’s also super easy, and would be the perfect addition to a holiday brunch. Enjoy!
Potato & Spinach Frittata
2 tbsp grapeseed oil
8 mini red potatoes, sliced thinly
1 cup organic baby spinach, julienned
2 tbsp green onion or half shallot, diced
1 clove garlic, diced
Salt & pepper
1/3 cup milk (optional)
1/2 cup shredded white cheddar cheese
Preheat oven to 400 F
Wash potatoes and peel off any spots. Cut potatoes into thin slices.
Heat oil on medium in an oven-safe skillet*. Add potato slices, season with salt & pepper, cover and cook for 10 minutes, until tender but firm, flipping half-way through.
Stir in spinach, onion & garlic and cook for 1-2 minutes, until spinach is wilted. Turn heat down to low.
In a medium-sized bowl, beat together eggs & milk and season with salt & pepper. Shred cheese.
Add egg mixture into the skillet, cover and cook for 7 minutes.
Uncover, sprinkle on shredded cheese and cook in the oven for 6 – 8 minutes or until egg is firm.
Transfer to a large cutting board, cut into wedges and serve with a salad.
*If you’re using a cast iron skillet, turn heat to medium-low to prevent potatoes from sticking. Cast iron retains heat more than regular non-stick pans.
Click here for more information on the health benefits of potatoes.