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.

Some recipes may be suitable for people who are managing diabetes, high blood pressure, heart disease and/or other conditions or seeking low-sodium, low-fat, low-sugar, low-cholesterol or low-calories recipes. However, this site and its services do not constitute medical advice, diagnosis or treatment. Always talk to your health care provider for diagnosis and treatment, including your specific dietary needs. If you have or suspect that you have a medical problem or condition, please contact a qualified health care provider.

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