The word hash comes from the French verb hâcher, which means “to chop.” So a hash is always a dish of chopped or cut-up ingredients cooked together. Here, roast beef hash gets a healthy helping of vegetables and Southwestern seasonings. 

Ingredients

1/2 teaspoon salt

3/4 pound red potatoes, cut into ½-inch chunks

1/2 pound sweet potatoes, peeled and cut into 1/2-inch chunks

1 tablespoon vegetable oil, such as olive or canola oil

1 medium onion, finely chopped

1 large red bell pepper, finely diced

3 cloves garlic, minced

1 package (10 ounces) frozen corn kernels, thawed

6 ounces sliced lean roast beef, cut into 1/2-inch strips

2 teaspoons chili powder

Directions

1. Bring a large pot of water to a boil. Add ¼ teaspoon of the salt, the red potatoes, and sweet potatoes, and cook until the potatoes are tender, about 7 minutes. Drain well.

2. Meanwhile, in a large nonstick skillet, heat the oil over medium heat. Add the onion, bell pepper, and garlic, and cook until the onion is tender, about 7 minutes.

3. Add the drained potatoes, stirring to combine. Add the remaining ¼ teaspoon salt, the corn, beef, and chili powder, and cook, turning the potatoes occasionally, until the potatoes are lightly golden, about 7 minutes. Makes 4 servings

Southwestern Red Flannel Hash Stir in 1 can (16 ounces) drained diced beets when adding the corn.

Nutrition Facts

per serving

calories  329

total fat  8g

saturated fat  2g

cholesterol  33mg

dietary fiber  6g

carbohydrate  50g

protein  17g

sodium  584mg

Good source of: beta carotene, niacin, potassium, vitamin B12, vitamin B6, vitamin C, zinc

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 a Healthy Heart, edited by Simeon Margolis, M.D., Ph.D. and Lora Brown Wilder, Sc.D., M.S., R.D.

Publication Review By: the Editorial Staff at Healthcommunities.com

Published: 18 Oct 2011

Last Modified: 24 Mar 2015