DASH Diet : Breakfasts – Maple Turkey Sausage (part 2) – Scrambled Eggs with Apples, Sage, and Swiss, Diner-Style Home Fries

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3. Scrambled Eggs with Apples, Sage, and Swiss

This combination of tastes and textures
seems tailor made for fall. The warmth and softness of the eggs, the
tang of the Swiss, the play of apple against shallot, and the
sage—don’t forget the sage! That woodsy scent draws everything together.

INGREDIENTS | SERVES 2

2 eggs

1 medium apple, cored and chopped

1 shallot, chopped

1⁄4 cup shredded Swiss cheese

1 teaspoon chopped fresh sage (or 1⁄2 teaspoon dried sage)

Freshly ground black pepper, to taste

  1. Break eggs into a small bowl and beat well; set aside.

  2. Place a nonstick skillet over medium-low
    heat. Add the chopped apple and shallot and cook, stirring, until soft
    but not brown, roughly 3–5 minutes.

  3. Add the beaten egg. Let set roughly 30
    seconds, then cook, stirring, 30 seconds to 1 minute more, until egg is
    almost cooked. Add Swiss cheese and stir.

  4. Remove from heat and serve immediately, sprinkled with sage and freshly ground black pepper to taste.

Per Serving | Calories: 165 | Fat: 8 g | Protein: 10 g | Sodium: 97 mg | Fiber: 2 g | Carbohydrates: 12 g | Sugar: 8 g

4. Diner-Style Home Fries

Tender, seasoned potatoes sautéed with
onion and bell pepper. This makes the most delicious side dish at
breakfast. Enjoy leftovers later in the day!

INGREDIENTS | SERVES 6

4 medium potatoes, cut into 1⁄2-inch cubes

1 teaspoon olive oil

1 medium onion, diced

1 medium sweet bell pepper, diced

1 tablespoon salt-free tomato paste

2 teaspoons ground sweet paprika

1⁄2 teaspoon dried thyme

1⁄2 teaspoon garlic powder

1⁄2 teaspoon ground rosemary

1⁄4 teaspoon freshly ground black pepper

Variations on a Theme

Home fries and hashes make an easy and
inexpensive breakfast and can be crafted using almost anything. Instead
of standard potatoes, try making home fries with sweet potatoes,
crumbled low-sodium bacon, and leeks. Dice leftover meat, hard-boiled
eggs, and/or low-sodium cheese and add to the mix. Or shred a big
variety of vegetables and make yourself a super vegan hash.

  1. Place diced potato into a microwave-safe bowl and cover with plastic wrap. Microwave for 7 minutes.

  2. While potato is cooking, heat oil in a
    nonstick skillet over medium. Add onion and bell pepper and cook,
    stirring, for 7 minutes.

  3. Add cooked potatoes to skillet, along with
    tomato paste and seasonings. Stir to combine, then cook, stirring,
    another 2–3 minutes. Remove from heat and serve.

Per Serving | Calories: 101 | Fat: 1 g | Protein: 2 g | Sodium: 10 mg | Fiber: 2 g | Carbohydrates: 21 g | Sugar: 2 g