[blindweightwatcher] Turkey-Sweet Potato Hash
- From: "Jan Bailey" <jb021951@xxxxxxxxxxx>
- To: <blindweightwatcher@xxxxxxxxxxxxx>
- Date: Tue, 17 Feb 2009 05:58:42 -0600
Turkey-Sweet Potato Hash
Hash is a flexible and easy way to transform leftover cooked meat into a
distinctively different dish. This version brings together traditional holiday
flavors in a satisfying new dish.
Ingredients
2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 medium apple, washed, cored and cut into 1/2-inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey, or chicken
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt, or to taste
Freshly ground pepper, to taste
Directions
1. Place sweet potatoes in a medium saucepan, cover with lightly salted water
and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add
apple and cook until everything is just tender, but not mushy, 2 to 3 minutes
longer. Drain.
2. Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and
lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set
aside.
3. Heat oil in a large nonstick skillet over medium-high heat. Add onion and
cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken),
thyme, salt and pepper; cook, stirring occasionally, until heated through,
about 2 minutes.
4. Add the reserved sweet potato mixture to the skillet; stir to mix. Press on
the hash with a wide metal spatula; cook until the bottom is lightly browned,
about 3 minutes. Cut the hash into several rough sections; flip and cook until
the undersides are browned, about 3 minutes longer. Serve immediately.
Nutrition Information
Per serving
Calories: 223
Carbohydrates: 15g
Fat: 7g
Saturated Fat: 2g
Monounsaturated Fat: 2g
Protein: 23g
Cholesterol: 56mg
Dietary Fiber: 3g
Potassium: 492mg
Sodium: 262mg SERVES: 6
PREP TIME: 45 minutes
TOTAL TIME: 45 minutes
LEVEL: Easy
MEETS THESE GUIDELINES:
Low Calorie
Low Carb
Low Sat Fat
Low Sodium
Heart Healthy
Healthy Weight
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