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Heart-Healthy Chopped Potato Breakfast Salad

Chopped Potato Breakfast Salad
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Heart-Healthy Chopped Potato Breakfast Salad

Get a real energy boost with this delicious, healthy and fortifying breakfast option.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Ingredients

Servings  6   Serving Size   about 1 C

Salad Ingredients

  • 3 large potatoes, scrubbed and cut into 3/4-inch cubes; approx. 3 cups
  • Cooking spray
  • 6 egg whites
  • 1 cup chopped red pepper
  • 1 cup canned chickpeas (garbanzo beans) (rinsed, drained)

Dressing Ingredients

  • 1 cup fresh parsley, chopped (packed into cup measure)
  • 2 tablespoons olive oil, extra virgin
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon real maple syrup

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. Lightly spray 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.
  3. 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.

Nutrition Facts

Heart-Healthy Chopped Potato Breakfast Salad
CaloriesCalories
250 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
6g Per Serving

Nutrition Facts

Calories 250
Total Fat 5.6 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.8 g
Cholesterol 0 mg
Sodium 162 mg
Total Carbohydrate 40 g
Dietary Fiber 6 g
Sugars 5 g
Protein 10 g

Dietary Exchanges
2 1/2 starch, 1/2 lean meat

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Get a real energy boost with this delicious, healthy and fortifying breakfast option.

This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

Nutrition Facts

Heart-Healthy Chopped Potato Breakfast Salad
CaloriesCalories
250 Per Serving
ProteinProtein
10g Per Serving
FiberFiber
6g Per Serving
×
Calories 250
Total Fat 5.6 g
Saturated Fat 0.8 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.8 g
Monounsaturated Fat 3.8 g
Cholesterol 0 mg
Sodium 162 mg
Total Carbohydrate 40 g
Dietary Fiber 6 g
Sugars 5 g
Protein 10 g

Dietary Exchanges
2 1/2 starch, 1/2 lean meat

Ingredients

Servings  6   Serving Size   about 1 C

Salad Ingredients

  • 3 large potatoes, scrubbed and cut into 3/4-inch cubes; approx. 3 cups
  • Cooking spray
  • 6 egg whites
  • 1 cup chopped red pepper
  • 1 cup canned chickpeas (garbanzo beans) (rinsed, drained)

Dressing Ingredients

  • 1 cup fresh parsley, chopped (packed into cup measure)
  • 2 tablespoons olive oil, extra virgin
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon real maple syrup

Directions

Tip: Click on step to mark as complete.

  1. 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.
  2. Lightly spray 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.
  3. 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.
This Heart-Check Certified recipe is brought to you by Idaho Potato Commission.

American Heart Association recipes are developed or reviewed by nutrition experts and meet specific, science-based dietary guidelines and recipe criteria for a healthy dietary pattern.

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