Departments: The Hungry Heart: Mother's Day Meals
This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2013 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopPower.org, while supplies last.
Show Mom some love this Mother's Day by making her breakfast in bed or a delicious dinner with these heart-healthy recipes.
Serves 4; 1 cup per serving
2 teaspoons olive oil
1 large green bell pepper, diced
1 large red bell pepper, diced
1 medium onion, diced
½ cup diced lower-sodium, low-fat ham (about 4 ounces), all visible fat discarded
3 cups frozen fat-free southern-style diced hash brown potatoes, thawed
½ teaspoon salt-free Cajun or Creole seasoning blend
2 tablespoons snipped fresh parsley
¼ teaspoon salt
¼ teaspoon pepper
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell peppers and onion for 4 to 5 minutes, or until the onion is soft and the bell pepper is tender, stirring occasionally. Stir in the ham. Cook for 1 to 2 minutes, or until heated through, stirring occasionally.
Stir in the hash browns and seasoning blend. Cook without stirring for 4 minutes, or until the bottom is golden brown. Stir (the golden-brown pieces will be redistributed). Cook without stirring for 4 minutes, or until the bottom is golden brown and the mixture is heated through.
Stir in the parsley, salt, and pepper.
Nutrients per Serving
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 2.0 g
Cholesterol 12 mg
Sodium 421 mg
Carbohydrates 36 g
Fiber 5 g
Sugars 6 g
Protein 9 g
2 starch, 1 vegetable, 1 lean meat