Pork, Parsnip & Carrot Hash

From EatingWell: March 1998 — Subscribe Now!

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

Nutrition Profile

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

Combine 1/4 cup water, orange juice concentrate, molasses and Worcestershire sauce in a small bowl.
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.
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.

Nutrition Bonus: Vitamin A (445% daily value), Vitamin C (129% dv), Selenium (65% dv), Potassium (54% dv), Folate (39% dv), Magnesium (28% dv), Iron & Zinc (23% dv), Calcium (18% dv).

3 1/2 Carbohydrate Serving

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