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.
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
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.
total fat 8g
saturated fat 2g
dietary fiber 6g
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.