The challenges in making good-tasting
and nutritionally sensible hash requires the right combination
of chopped meat and other ingredients, usually including potatoes
and a creamy binder, and frying it to create a crisp outer crust
using a modest amount of a healthful fat.
For my own chicken hash, I follow
the third definition above and use flavorful roasted chicken.
In place of cream sauce, I use just enough butter and reduced-fat
milk to create a rich, creamy binder. I also add generous amounts
of chopped sweet pepper, celery and onion. Finally, using cooking
spray keeps the fat content low and helps brown the hash to perfection.
Creamy Chicken Hash - Makes 4 servings.
1 scrubbed medium (6 oz.), russet
2 Tbsp. butter or canola oil, divided
1/2 small onion, finely chopped
1/4 cup finely chopped green bell pepper
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped celery
1 small garlic clove, finely chopped
canola cooking spray
2 cups (8 oz.) diced skinless cooked chicken breast
2 Tbsp. reduced-fat (2 %)milk
Pinch of cayenne pepper, or to taste
Salt and freshly ground black pepper
4 Tbsp. prepared barbecue sauce
Shred the potato and set aside. (It will darken in color, but
this will not affect hash.)
Heat 1 tbsp. butter or oil in
a medium/large non-stick skillet. Add onion, bell peppers, celery
and garlic. Sauté until lightly browned, 5 minutes. Push
vegetables to one side of pan. Add remaining butter or oil. Add
potatoes and mix with oil to coat them. Mix and combine well
with the vegetables. Cook 3 minutes. If potatoes stick, scrape
pan vigorously and move contents around pan to spray the bottom
with cooking spray.
Mix in chicken, milk, cayenne,
salt and pepper. Spread and flatten out the mixture into a thick
cake. Use the edge of a pancake turner to cut it into 4 sections.
(Or, hash can be broken into rough pieces while cooking.) Cover
the pan. Cook until potatoes are tender and hash is lightly browned,
3 to 5 minutes, turning so bottom sides can also brown. (Spray
pan with oil spray if necessary while turning hash.)
When hash is done, divide equally
among four plates. Serve with barbecue sauce drizzled on top
or around each portion. (If desired, sauce can be first be thinned,
by mixing 4 tablespoons sauce with 4 tablespoons milk.)
Per serving: 235 calories, 9
g. total fat (less than 5 g. saturated fat), 13 g. carbohydrate,
23 g. protein, 1 g. dietary fiber, 195 mg. sodium.