Sweet Potato-Turkey Hash

From EatingWell: Fall 2003, EatingWell for a Healthy Heart Cookbook — Subscribe Now!

Hash is a flexible and easy way to transform leftover cooked meat into a distinctively different dish. This version brings together healthy sweet potatoes, apples and onions along with lean turkey or chicken.

READER'S COMMENT:

"This is an excellent, easy-to-make recipe. The flavor is wonderful, the texture is superb, the colors are beautiful. If there's any leftover, it's great the next morning with a fried egg on top. We substituted lowfat yogurt for the sour...

6 servings, 1 1/4 cups each

Active Time: 45 minutes

Total Time: 45 minutes

Nutrition Profile

Ingredients

2 medium sweet potatoes, peeled and cut into 1/2-inch pieces
1 medium apple, cored and cut into 1/2-inch pieces
1/2 cup reduced-fat sour cream
1 teaspoon lemon juice
1 tablespoon canola oil
1 medium onion, chopped
3 cups diced, cooked, skinless turkey, or chicken
1 tablespoon chopped fresh thyme, or 1 teaspoon dried
1/2 teaspoon salt
Freshly ground pepper, to taste

Preparation

Place sweet potatoes in a medium saucepan, cover with lightly salted water and bring to a boil. Reduce heat to medium, cover and cook for 3 minutes. Add apple and cook until everything is just tender, but not mushy, 2 to 3 minutes longer. Drain.
Transfer 1 cup of the mixture to a large bowl; mash. Stir in sour cream and lemon juice. Add the remaining unmashed mixture and stir gently to mix. Set aside.
Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add turkey (or chicken), thyme, salt and pepper; cook, stirring occasionally, until heated through, about 2 minutes.
Add the reserved sweet potato mixture to the pan; stir to mix. Press on the hash with a wide metal spatula; cook until the bottom is lightly browned, about 3 minutes. Cut the hash into several rough sections; flip and cook until the undersides are browned, about 3 minutes longer. Serve immediately.

Nutrition

Per serving: 214 calories; 7 g fat (2 g sat, 2 g mono); 56 mg cholesterol; 15 g carbohydrates; 23 g protein; 3 g fiber; 262 mg sodium; 483 mg potassium.

Nutrition Bonus: Vitamin A (150% daily value), Selenium (33% dv), Vitamin C (20% dv).

1 Carbohydrate Serving

Exchanges: 1/2 starch, 1/2 vegetable, 3 very lean protein, 1 fat