Diabetes Forecast

Makeover Favorite: Turkey Hash

By Robyn Webb, MS, LN

The Makeover

Original Recipe, per 1/2 cup
Calories 315
Fat 25 g (Sat. Fat 12.5 g, Trans Fat 0.5 g)
Carbohydrate 11 g
Sodium 725 mg

Smart Swaps

Fowl Play: Instead of fatty, salty corned beef, I used a modest amount of lean turkey.

Mixed Veggies: Carrots and corn add color and make a serving of nutritious vegetables.

Beyond Butter: Traditional hash uses butter and cream. I sautéed the hash in heart-healthy olive oil to develop a crispy crust.

Per Serving

Calories 220
Fat 6 g (Sat. Fat 1 g)
Carbohydrate 27 g
(Fiber 4 g, Sugars 5 g),
Cholesterol 35 mg
Sodium 290 mg
Potassium 605 mg
Protein 16 g
Phosphorus 205 mg
Exchanges: Starch 1.5,
Vegetable 1, Lean Meat 1, Fat 1

Talk about breakfast comfort food—hash is it! This lighter version tastes rich, with delicious crusty bits and healthful turkey and veggies.

Turkey Hash

Makes: 4 servings
Serving Size: 1/2 cup
Preparation Time: 30 minutes
Cooking Time: 20 minutes

1/2 b. small red-skinned potatoes, diced into 1/4-inch cubes
2 carrots, peeled, diced into 1/4-inch cubes
1 Tbsp. plus 2 tsp. olive oil, divided
1 medium onion, finely chopped
2 garlic cloves, minced
1 cup frozen corn
1/2 tsp. kosher salt
1/2 tsp. salt-free Italian seasoning
1/4 tsp. freshly ground black pepper
6 oz. cooked turkey breast, cut into 1/4-inch pieces

1. Fill a 3-quart saucepot two-thirds full of water. Add the potatoes and cook on high heat for 5 to 6 minutes. Add the carrots and cook an additional 3 to 4 minutes. Drain.

2. In a large skillet, heat 1 Tbsp. of the olive oil. Add the onion and sauté for 6 to 7 minutes. Add the garlic and sauté for 2 minutes.

3. Increase the heat to medium high. Add the remaining 2 tsp. olive oil. Add the potatoes, carrots, corn, salt, Italian seasoning, and black pepper. Cook, stirring occasionally, until the mixture starts to form a crust.

4. Add the turkey and press down on the mixture with a spatula as it cooks. Cook for an additional 5 to 6 minutes and serve.



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