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Diabetes Quick Fix: Red Flannel Hash

Linda Gassenheimer, Tribune News Service on

Published in Health Advice

Red Flannel Hash is a tasty mixture of beef, potatoes and beets. It’s a New England specialty and takes its name and color from the red beets.

This is a great recipe for leftover meat and potatoes. Simply add them to a skillet with some diced canned beets and the sauce ingredients from this recipe.

Helpful Hints:

— You can substitute yellow potato or canned potatoes for red potatoes.

— Look for canned beets that are not pickled.

— You can find minced garlic in the produce section of the market.

— A quick way to chop parsley is to snip the leaves from the stalks with a scissors.

Countdown:

— Prepare ingredients.

— Make hash.

Shopping List:

1 can beets (not pickled), 1 jar Dijon mustard, 1/2 pound cooked low-fat deli roast beef, 3/4 pound red bliss potatoes, 1 red onion, and 1 bunch parsley.

Staples: canola oil, minced garlic, fat-free, low-sodium chicken broth*, flour, salt and black peppercorns.

Shop Smart:

* Fat-free, low-sodium chicken broth, containing per cup: 20 calories, 0 g fat, 150 mg sodium.

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RED FLANNEL HASH

 

Recipe by Linda Gassenheimer

1 tablespoon canola oil

3/4 pound red bliss potatoes, unpeeled, cut into 1/2-inch cubes (about 2 cups)

1 cup sliced red onion

2 teaspoons minced garlic

2 cups drained canned beets, cut into 1/2-inch pieces (not pickled)

1 tablespoon flour

1 cup fat-free, low-sodium chicken broth*

1 tablespoon Dijon mustard

1/2 pound cooked low-fat deli roast beef, cut into short strips about 1-inch wide

Salt and freshly ground black pepper

1/4 cup chopped fresh parsley

Heat oil in a large nonstick skillet over medium-high heat. Add the potato and onion and sauté 5 minutes. Add the garlic and beets and stir to combine. Stir the flour into the vegetables. Mix the broth and mustard together and add to the skillet. Lower heat to medium and simmer 5 minutes, stirring occasionally. Add the roast beef and salt and pepper to taste for 30 seconds to warm in the skillet. Sprinkle with parsley. Serve on two dinner plates. Makes 2 servings.

Per serving: 482 calories, 123 calories from fat, 13.6 g fat, 2.6 g saturated fat, 6.9 g monounsaturated fat, 89 mg cholesterol, 40.5 g protein, 51 g carbohydrates, 7.8 g dietary fiber, 14.2 g sugars, 572 mg sodium, 1,086 mg potassium, 212 mg phosphorus.

Exchanges: 2 starch, 5 vegetable, 4 lean protein, 1 fat.

©2022 Tribune Content Agency, LLC

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