Meatless Sweet Potato Hash

Meatless Sweet Potato Hash

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From: Diabetic Living Magazine

Each serving of this meatless sweet potato is packed with flavor, fiber and protein, and has just 216 calories.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 tablespoon olive oil
  • 1 medium onion, halved and thinly sliced
  • 1 large sweet potato, peeled and cut into ½-inch pieces
  • 12 ounces refrigerated or frozen uncooked ground meat substitute (soy protein), thawed
  • 1 medium zucchini, coarsely chopped
  • 1 teaspoon snipped fresh rosemary or ½ teaspoon dried rosemary, crushed
  • 1 tablespoon Dijon-style mustard
  • 1 tablespoon fat-free milk
  • 2 teaspoons honey
  • Snipped fresh rosemary (optional)


  • Prep

  • Ready In

  1. In a very large nonstick skillet, heat oil over medium heat. Add onion to skillet; cook for 3 minutes, stirring occasionally. Add sweet potato. Cook for 8 to 10 minutes or until potato is tender and browned, stirring occasionally.
  2. Add ground meat substitute, zucchini and 1 teaspoon snipped or the dried rosemary. Cook for 3 to 5 minutes or until zucchini is tender, stirring occasionally.
  3. In a small bowl, combine mustard, milk and honey. Stir mustard mixture into potato mixture; heat through. If desired, garnish with additional snipped rosemary.

Nutrition information

  • Serving size: 1¼ cup
  • Per serving: 216 calories; 7 g fat(1 g sat); 7 g fiber; 20 g carbohydrates; 17 g protein; 23 mcg folate; 0 mg cholesterol; 7 g sugars; 4,722 IU vitamin A; 11 mg vitamin C; 29 mg calcium; 3 mg iron; 487 mg sodium; 442 mg potassium
  • Nutrition Bonus: Vitamin A (94% daily value)
  • Carbohydrate Servings:
  • Exchanges: 2 lean protein, 1 starch, 1 vegetable, ½ fat

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