Regular potatoes have a bad reputation as being a carb that you should avoid. This actually isn’t true. Potatoes have a lot of great health benefits:
– They’re rich in vitamins and minerals, such as vitamin C, calcium, B vitamins and potassium.
– They’re a great source of antioxidants and phytonutrients. Antioxidants are important for proper liver function and cancer prevention. Phytonutrients are basically the chemicals that occur naturally in plants. They are important for the health of our immune systems and they also help prevent inflammation.
– They’re a gluten-free, healthy and satisfying carbohydrate
I think potatoes are considered the bad guy because they’re typically paired with saturated fat, such as butter, cream, sour cream, cheese and bacon, or they’re deep-fried in oil. It doesn’t have to be that way; potatoes can be prepared in a healthy way and still taste great.
I made a great potato frittata recipe last week that called for mini red potatoes and spinach. Because potatoes are a healthy carb and eggs are a great source of protein and 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 and 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 and 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 and pepper, cover and cook for 10 minutes, until tender but firm, flipping half way through.
Stir in spinach, onion and garlic and cook for 1 to 2 minutes, until spinach is wilted. Turn heat down to low.
In a medium-sized bowl, beat together eggs and milk and season with salt and 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 to 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.