Open Arms of Minnesota

Weekly Recipe #248: Southwestern Hash

By Erin Ziolkowski, Dietetic Intern [University of Minnesota – The Emily Program]

Photo credit: John Herschell/Flickr

Do you ever have those days where no matter how much you eat, nothing seems to fill you up? When that happens to me, my solution is to make this dish for dinner.

Southwestern Hash is a hearty dish that is loaded with vegetables. The fiber from the vegetables not only helps fill me up, but it keeps me full for hours. As if that wasn’t enough incentive to make this recipe already, it is also a one-pot wonder!

This recipe is served with a cooked egg over the top, which is a source of quality protein that aids in keeping you full. Thanks to the protein-rich egg and the fiber from the vegetables, this dish will leave your appetite and taste buds satisfied.

Southwestern Hash

Serves 4

Ingredients:

  • 1 pound small red potatoes, cut into ½ inch cubes
  • 1 tbsp. olive oil
  • 1 small yellow onion, diced
  • 1 green pepper, diced
  • 3 cloves garlic, minced
  • 2 tbsp. taco seasoning
  • One 15-oz can diced tomatoes
  • One 15-oz can black beans, drained and well-rinsed
  • 1 avocado, sliced
  • ¼ cup fresh cilantro leaves, chopped
  • 4 large eggs

Directions:

  1. Placed the diced potatoes in a large nonstick skillet. Cover with water, bring to a boil and cook until the potatoes are tender (about 5 minutes once they start boiling). Drain and set potatoes aside in a strainer.
  2. Dry the same skillet with a paper towel. Add the olive oil and heat over a medium-high heat.
  3. Add the onions and peppers. Cook until soft (about 6 minutes).
  4. Stir in the potatoes, garlic, and taco seasoning.
  5. Add the tomatoes and beans. Reduce heat and simmer until heated through (about 5 minutes).
  6. Stir in the cilantro.
  7. Transfer the hash onto four serving plates or bowls and top with avocado.
  8. Wipe out the same skillet with a paper towel. Butter the skillet, turn the heat onto medium-low, and cook the eggs sunny-side up, over easy, or scrambled. (I like over-easy – the runny yolk acts as a sauce!)
  9. Place the cooked egg on top of each serving of hash. Serve with hot sauce, if desired.

Nutrition Information:

Per serving: 320 calories, 9g total fat (2g saturated fat), 16g protein, 44g total carbohydrates, 11g dietary fiber, and 350 mg sodium.

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