Diabetic-Friendly “Fried” Potatoes
✅ Why This Version Is Better
- Uses red or Yukon Gold potatoes (slightly lower glycemic impact than russet)
- Keeps the skin on (adds fiber)
- Pre-cooking method lowers resistant starch impact
- Pan-fried in heart-healthy oil
- Controlled portion size
🛒 Ingredients (Serves 4)
- 1 lb red or Yukon Gold potatoes, diced (skin on)
- 1 tbsp olive oil or avocado oil
- ½ medium onion, sliced (optional)
- 1 clove garlic, minced
- ½ tsp paprika
- ½ tsp black pepper
- ¼ tsp salt (or to taste)
- Optional: chopped parsley or green onions
🔪 Blood-Sugar Friendly Prep Tip (Important!)
- Parboil first
Boil diced potatoes 5–7 minutes until just tender. - Cool completely (at least 2 hours or overnight in fridge).
Cooling increases resistant starch, which helps reduce blood sugar spikes.
🍳 Cooking Instructions
- Heat oil in a nonstick skillet over medium heat.
- Add cooled potatoes in a single layer.
- Cook 4–5 minutes without stirring to form a crust.
- Flip and cook another 4–5 minutes.
- Add onions and garlic during the last 3 minutes.
- Season and serve.
🍽 Portion Guidance (Very Important for Diabetes)
- Stick to ½ cup (about 15g carbs) per serving.
- Pair with:
- Eggs
- Grilled chicken
- Lean turkey sausage
- Non-starchy vegetables
Avoid pairing with toast or sugary sauces.
📊 Estimated Nutrition (½ cup serving)
- Calories: ~110
- Carbs: 15g
- Fiber: 2g
- Net Carbs: ~13g
- Fat: 4g
🔁 Even Lower-Carb Option
Replace half (or all) of the potatoes with:
- Diced cauliflower
- Turnips
- Radishes (they taste surprisingly potato-like when fried!)
