On Monday nights, when I’m thinking about what to make for dinner, I check the fridge to see what’s left over from the weekend. Nine times out of 10, I find potatoes, a few other vegetables and either chicken or pork. From there, it’s a game to see if I can make something out of “nothing.”
Likely as not, the winning dish will be an old-fashioned hash. Hash, after all, makes perfect weeknight fare: Everybody loves it and it takes only one pan: quick to cook, and even quicker to clean up.
Hash is also flexible. The servings here are large enough to make a meal, but if you want a more varied plate (and fewer calories), serve 1 cup of hash per person and have a big salad, or top with an egg.
Hash transforms last night’s dinner into a fun new dish. But if you don’t have any leftovers, no problem. Just pick up some low-fat, frozen hash-brown potato cubes at the supermarket, add a few other ingredients and you’re only minutes away from dinner.
SWEET POTATO, CORN AND BLACK BEAN HASH
Preparation time: 25 minutes
Cooking time: 20 minutes
Yield: Two 2-cup servings
2 teaspoons canola oil
2 medium onions, chopped
1 sweet potato, peeled, cut in 1/2-inch pieces
2 large cloves garlic, minced
1 jalapeno pepper, seeded, minced
4 teaspoons ground cumin
1/2 teaspoon salt
3/4 cup water
1 can (15 ounces) black beans, rinsed
3/4 cup frozen corn kernels
2 tablespoons chopped fresh cilantro
Freshly ground black pepper to taste
1 lime, cut into wedges
1. Heat oil in large cast-iron or heavy skillet over medium-high heat. Add onions; cook, stirring frequently, until browned in spots, 3 to 5 minutes. Add sweet potato and cook, stirring frequently, until beginning to brown in spots, 5 to 7 minutes. Stir in garlic, jalapeno, cumin and salt; cook until fragrant, about 30 seconds.
2. Add water; cook, scraping up any browned bits, until liquid is absorbed, 3 to 5 minutes. Stir in black beans and corn; cook until heated through. Stir in cilantro; season with salt and pepper. Serve with lime wedges.
Nutrition information per serving:
Calories ………… 560 Fat ………… 7 g Saturated fat .. 0.7 g
% calories from fat .. 11 Cholesterol … 0 mg Sodium …….. 560 mg
Carbohydrates ….. 106 g Protein ……. 25 g Fiber ……….. 16 g
CORNED BEEF HASH
Preparation time: 25 minutes
Cooking time: 25 minutes
Yield: Four 1-cup servings
2 teaspoons canola oil
1 large onion, chopped
4 cups diced cooked potatoes or frozen hash-brown potatoes
1 cup (4 ounces) chopped lean corned beef brisket
1/2 cup reduced-sodium chicken broth
1/4 cup chopped fresh parsley
1/4 teaspoon salt or to taste
Freshly ground black pepper to taste
4 large eggs
1. Heat oil in large cast-iron skillet over medium-high heat. Add onion; cook until beginning to brown, 5 to 8 minutes. Add potatoes and cook, stirring frequently, until browned in spots and crusty, about 8 minutes. Stir in corned beef and broth. Cook, scraping up any browned bits, until liquid is absorbed, 5 to 8 minutes. Add parsley and season with salt and pepper.
2. Meanwhile, fill large skillet with 2 inches of salted water; heat to gentle simmer. Break eggs, one at a time, onto saucer and slide into water. Poach eggs until set to desired firmness, 4 to 5 minutes.
3. Divide hash among 4 warmed plates. Top with eggs.
Nutrition information per serving:
Calories ………… 275 Fat ………… 12 g Saturated fat .. 3.5 g
% calories from fat .. 39 Cholesterol .. 240 mg Sodium …….. 480 mg
Carbohydrates …… 24 g Protein …….. 18 g Fiber ………… 2 g
PORK, PARSNIP AND CARROT HASH
Preparation time: 25 minutes
Cooking time: 15 minutes
Yield: Two 2-cup servings
1 cup water
2 tablespoons frozen orange juice concentrate
1 tablespoon molasses
2 teaspoons each:
Worcestershire sauce, canola oil
2 medium onions, chopped
2 cups each, diced: carrots, parsnips
2 large cloves garlic, minced
1/4 teaspoon salt or to taste
Freshly ground black pepper to taste
6 ounces cooked pork tenderloin, diced, about 1 1/2 cups
1/4 cup chopped fresh parsley
1. Stir together 1/4 cup of the water, orange juice concentrate, molasses and Worcestershire sauce in small bowl. Set aside.
2. Heat oil in large cast-iron skillet over medium-high heat. Add onions, carrots and parsnips; cook, stirring frequently, until vegetables are browned in spots, 5 to 8 minutes. Add garlic and cook, stirring frequently, until fragrant, about 1 minute. Stir in remaining 3/4 cup water. Cook, scraping up any browned bits, until liquid is absorbed and vegetables are tender, 2 to 4 minutes. Season with salt and pepper.
3. Stir in pork and orange juice mixture; cook until pork is heated through and sauce has thickened slightly, about 2 minutes. Stir in parsley and adjust seasoning with salt and pepper.
Nutrition information per serving:
Calories ………… 475 Fat ………… 10 g Saturated fat .. 1.9 g
% calories from fat .. 19 Cholesterol … 80 mg Sodium …….. 170 mg
Carbohydrates …… 70 g Protein …….. 30 g Fiber ……….. 14 g
