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Potato Broccoli Hash

A lightened up version of potato hash that's full of delicious flavor and a good source of fiber.

Ingredients

  • 1 1/2 pound red potatoes, shredded
  • 3 raw broccoli stalks, shredded
  • 1/2 white onion, sliced
  • 1.5 cups broccoli florets, cut into bite-size florets
  • 1 1/4 tablespoons avocado oil for cooking (or canola oil)
  • 1/4 tsp salt
  • 1/4 c water
  • 8 oz canned diced tomatoes
  • 2 oz goat cheese crumbles
  • 2 oz Canadian bacon
  • Hot sauce, optional for added heat

Makes 4

Directions

  1. Using a cheese grater, grate potatoes and broccoli stalks, discarding any particularly fibrous pieces of broccoli stalk.
  2. Lay out shredded potatoes and shredded broccoli stalk on a layer of paper towels (or a clean kitchen towel), top with two more paper towels and gently press down to remove excess moisture.
  3. In a large saute pan, saute onions in 1/4 tsp of oil for 3-5 minutes. Add in canned tomatoes, broccoli florets and 1/4 cup of water, stir to combine and cook for 5-7 minutes more until fragrant and tender and water has reduced.
  4. While veggies are sauteing cook shredded potatoes and broccoli. On a flat bottom skillet, over medium heat, pour 1/2 tablespoon of oil on the pan.
  5. Mix potatoes and broccoli shavings together and lay 1/2 the mixture on the hot pan spreading it out so it's about 1/4 inch thick. Cook for 10-12 minutes, flipping once until golden brown cooked through. Repeat with remaining potato/broccoli mixture.
  6. Plate potato and broccoli hash with a topping of the grilled onion, tomato and broccoli mixture. Top with a sprinkle of goat cheese and serve with two rounds of lean Canadian bacon. Sprinkle with hot sauce if using.

*You can use other potato varieties if desired but keep in mind that they may have more carbohydrates per serving and more moisture, such as a Russet potato. Added moisture will increase cooking time.

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Nutrition facts

Serves 4

  • calories: 241
  • carbohydrates: 36.8g
  • cholesterol: 15mg
  • dietary fiber: 6.2g
  • potassium: 1311mg
  • protein: 11.9g
  • saturated fat: 2.5g
  • sodium: 415mg
  • sugars: 5.4g
  • total fat: 6.6g
  • trans fat: 0.0g
Photograph by Kelly Dabel. All rights reserved. Used with permission.

Disclaimer: Type2Diabetes.net cannot guarantee a recipe that has been scaled to make a different number of servings from the original.


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