Ah, potatoes. They’ve gotten a bad rap over the past few years, but Trim Healthy Mama has approved them for use in an E meal (moderate healthy carbs, low fat) in the past year, and I’ve enjoyed having them back in my life! Sweet potatoes have been on plan since the beginning, but golden potatoes, red potatoes, and purple potatoes are now all good to go if your body can handle them.
We tend to like them baked with butter and sour cream, or cut into strips and dunked in hot oil as French fries, or cooked and sliced and fried in bacon grease. But… it’s entirely possible to enjoy potatoes in a low-fat setting so that the carbs are your fuel and don’t compete with fat for the honor of sticking to your body. (Not sure what I’m talking about? Check the THM tab above!)
At any rate, I’ve started cooking up a few potatoes about once a week, and this recipe is what I do with them most often: Golden Breakfast Skillet.
Wait a sec. Do you enjoy reading fiction? I’m an author of Christian contemporary romance with nearly 40 titles released on Amazon in ebook and paperback. If you enjoy stories with engaging characters, strong communities, deep faith, and great food, would you please check out my novels? There are a couple of covers in the sidebar, or click on the Books tab above. Thanks!
Ready? Let’s get cooking!
Golden Breakfast Skillet — THM E
(And here’s my obligatory disclosure that any product links might be affiliate links. Clicking on them doesn’t cost you a penny more, and I get a small percentage of any sales.)
• Spray of oil (avocado oil or coconut oil)
• 2 lean turkey sausages*
• 1-2 mushrooms, coarsely chopped
• 1/2 cup zucchini chunks
• 3/4 cup precooked golden potatoes, sliced (red or purple potatoes are fine)
• 1 cup lightly packed fresh spinach (or one large handful)
• 1/2 cup egg whites
• 1-2 tablespoons soy sauce or coconut aminos
• 1 tablespoon nutritional yeast
• salt and pepper
*Lean Turkey sausage. To be a good source of protein for a THM E (moderate carb, low fat meal), these sausages need to be about 96% fat-free. I’ve seen chicken sausage that qualified as well. I usually buy Lilydale turkey sausage, though, as it’s the most readily available here.
1. Spray your non-stick pan with oil. Avocado is great as it has a high smoke point and less flavor than coconut oil, but either will be fine. Turn the pan to medium-high.
2. Snip or chop the turkey sausage into very thin slices (1/4″ or so). I use my kitchen shears. The smaller the pieces, the more bites will have the delicious sausage flavor in them! Put the sausage in the frying pan and give it a stir.
3. Chop the mushrooms and zucchini and toss them in. If it seems things are going to stick (they do, at some point!), add the soy sauce, a splash of water, or up to one teaspoon butter or coconut oil. When the sausage, mushrooms, and zucchini are cooked, add the potatoes and the soy sauce, if you didn’t already. Add the seasonings and allow the potatoes to heat through. Add a handful of spinach and sauté until wilted.
4. Pour the egg whites into the skillet, either on the side or just on top of everything else. It doesn’t matter. Think you might want a bit more salt and pepper? Go ahead to your taste. Scramble the egg whites in until they are cooked through.
5. Plate and serve!
I often do this in two skillets at once, one for me and one for hubby. I make his a crossover with regular pork breakfast sausage, more fat, and two whole eggs instead of whites only. Honestly? I don’t love “plain” cooked egg whites, but in this breakfast skillet? They do the trick just fine.
This has become one of our favorite breakfasts over the past few months!
Love reading fiction? How about Christian romance? Raindrops on Radishes features a plus-size heroine in a battle for her backyard with the extremely fit urban farmer next door! (Psst: her journey to health is based on Trim Healthy Mama…)
Golden Breakfast Skillet is a meal the heroine, Sadie, would enjoy in her Trim Healthy Mama journey to health!
Please Note: I am not an authorized Trim Healthy Mama coach or blogger, although I play one in fiction…