You can’t get more basic than with this Northern comfort food favorite. Potatoes and beets are the stars in red flannel hash. (Did you know some sugars are made from beets?) It’s hearty, filling, and makes a fast meal option. Use your pot roast leftovers or simply pick up some sliced roast beef from the deli. It doesn’t get much easier than this.
The Author Says: “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 canned, diced beets and the sauce ingredients from this recipe.” –Linda Gassenheimer
Red Flannel Hash Recipe
Prep time: 10 minutes
Cooking time: 15 minutes
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 canned no-salt-added beets, drained and 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 1-inch-wide strips
1/8 teaspoon salt
1/8 teaspoon 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 to warm for 30 seconds in the skillet. Add salt and pepper. Sprinkle with parsley. Serve on 2 dinner plates.
Yield: 2 servings
Serving Size: 4 ounces beef, 1 1/4 cups vegetables, 3/4 cup potatoes
Choices/Exchanges: 2 starch, 4 vegetable, 4 lean protein, 1/2 fat
Per serving: Calories 500, Calories from Fat 130, Total Fat 14 g, Saturated Fat 2.5 g, Monounsaturated Fat 7 g, Cholesterol 90 mg, Sodium 570 mg, Potassium 1440 mg, Total Carbohydrate 55 g, Dietary Fiber 8 g, Sugars 18 g, Protein 41 g, Phosphorus 250 mg
• Yellow potato or canned potatoes can be substituted for red potatoes.
• Look for canned beets that are not pickled.
• Minced garlic can be found in the produce section of the market.
• A quick way to chop parsley is to snip the leaves from the stalks with a scissors.
Recipe Source: “Delicious One-Pot Dishes: Quick, Healthy, Diabetes-Friendly Recipes” by Linda Gassenheimer (American Diabetes Association)
Reprinted with express permission.