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Pork, Parsnip & Carrot Hash

http://www.eatingwell.com/recipes/pork_parsnip_carrot_hash.html

From EatingWell:  March 1998

Sweet parsnips and carrots are enhanced by tangy molasses in this quick and hearty hash.

2 servings, about 2 cups each | Active Time: 35 minutes | Total Time: 35 minutes

Ingredients

• 1 cup water, divided
• 2 tablespoons frozen orange juice concentrate
• 1 tablespoon molasses
• 2 teaspoons Worcestershire sauce
• 2 teaspoons canola oil
• 2 onions, chopped
• 2 cups diced carrots
• 2 cups diced parsnips
• 2 large cloves garlic, minced
• Salt & freshly ground pepper, to taste
• 6 ounces cooked pork tenderloin, diced (1 1/2 cups)
• 1/4 cup chopped fresh parsley

Preparation

1. Combine 1/4 cup water, orange juice concentrate, molasses and Worcestershire sauce in a small bowl.
2. Heat oil in a large cast-iron skillet over medium-high heat. Add onions, carrots and parsnips; sauté until vegetables are browned in spots, 5 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Stir in remaining 3/4 cup water and cook, scraping up any browned bits, until liquid is absorbed and vegetables are tender, 2 to 4 minutes. Season with salt and pepper.
3. Stir in pork and orange juice mixture and cook until pork is heated through and sauce has thickened slightly, about 2 minutes. Stir in parsley and adjust seasoning with salt and pepper. Serve immediately

Nutrition

Per serving : 457 Calories; 10 g Fat; 2 g Sat; 5 g Mono; 67 mg Cholesterol; 66 g Carbohydrates; 29 g Protein; 13 g Fiber; 222 mg Sodium; 1874 mg Potassium

3 1/2 Carbohydrate Serving

Exchanges: 1/2 fruit, 1/2 other carbohydrate, 9 1/2 vegetable, 3 lean meat, 1 fat