3/4 cup water
1 cup dehydrated hash brown potatoes (from a 6-ounce box)
1 can (10 1/2 ounces) cut asparagus, drained
1 package (10 ounces) frozen peas, thawed
3/4 teaspoon salt
1/2 teaspoon tarragon
2 teaspoons olive oil
1 1/2 cups egg substitute or 12 egg whites
3 tablespoons grated Parmesan
1 In a 10-inch nonstick skillet, combine the water and potatoes. Cook over low heat until the potatoes have softened, about 7 minutes.
2 Add the asparagus and peas to the skillet. Sprinkle the salt and tarragon over the vegetables. Pour the oil down the sides of the pan so that it goes under the vegetables.
3 Pour the egg substitute over the vegetables and sprinkle with the Parmesan. Cook over low heat, without stirring, until the eggs are set around the edges and almost set in the center, about 15 minutes.
4 Cover and cook until the center is set, about 5 minutes. Serve in wedges from the pan. Makes 4 servings
PER SERVING 228 calories, 4.6g total fat (1.3g saturated), 4mg cholesterol, 5g dietary fiber, 30g carbohydrate, 16g protein, 805mg sodium
Good source of: riboflavin, vitamin C
Homemade hash brown potatoesare wonderful, but they involve a lot of preparation. You have to grate potatoes on a box grater (or in a food processor), and it’s not a simple task, especially if you have any kind of joint pain in the wrist or fingers. A very reasonable alternative is packaged dehydrated hash browns, especially when they are incorporated into a one-pot breakfast dish like a frittata. Frittatas, which are Italian-style omelets, generally use the eggs as a binder for ingredients such as vegetables and meat. In this meatless rendition, hash browns, asparagus, and green peas are cooked in a tarragon-scented egg mixture, topped with Parmesan cheese.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimum – a benefit for your arthritic hands. However, some foods – like canned beans – can hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.