Sweet Potato, Corn & Black Bean Hash

From EatingWell: March 1998

Quick and easy hashes are fabulous one-pot meals for those nights when getting dinner on the table fast is a priority.

READER'S COMMENT:

"this has become a go to dinner for me, it's very easy and doesn't dirty up every pan in my kitchen. i add a little ground chipotle with the cumin and i cook the potatoes in the microwave for a minute or two before sauteing in the oil...

Sweet Potato, Corn & Black Bean Hash Recipe

2 servings, about 2 cups each

Active Time: 35 minutes

Total Time: 35 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

2 teaspoons canola oil
2 medium onions, chopped
1 medium sweet potato, peeled and cut into 1/2-inch dice
2 large cloves garlic, minced
1 jalapeño pepper, seeded and minced
4 teaspoons ground cumin
1/2 teaspoon salt
3/4 cup water
3/4 cup frozen corn kernels
1 15-ounce can black beans, rinsed
2 tablespoons chopped fresh cilantro
Freshly ground pepper, to taste
1 lime, cut into wedges

Preparation

Heat oil in a large cast-iron skillet over medium-high heat. Add onions and sauté until browned in spots, 3 to 5 minutes. Add sweet potato and cook, stirring, until it starts to brown in spots, 5 to 7 minutes. Stir in garlic, jalapeño, cumin and salt; sauté until fragrant, about 30 seconds. Add water and cook, scraping up any browned bits, until liquid is absorbed, 3 to 5 minutes. Stir in corn and black beans and cook until heated through. Stir in cilantro and season with salt and pepper. Serve with lime wedges.

Nutrition

Per serving: 419 calories; 6 g fat ( 0 g sat , 3 g mono ); 0 mg cholesterol; 80 g carbohydrates; 16 g protein; 17 g fiber; 771 mg sodium; 621 mg potassium.

Nutrition Bonus: Vitamin C (62% daily value), Iron (28% dv), Vitamin A (22% dv), Potassium (18% dv), Calcium (17% dv).

Carbohydrate Servings: 4

Exchanges: 3 starch, 2 vegetable, 1 1/2 lean meat, 1 fat

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