Vegetarian Hash

12. Vegetarian Hash

Incorporating eggs into this low-cal hash makes for a colorful, nutritionally loaded breakfast – the acorn squash has more potassium than a banana! Mix in scrambled eggs or top with a poached or fried egg.

To choose an acorn squash, look for an unblemished fruit that's heavy for its size. If possible, buy one or two more than you'll need for this recipe: The winter squash is truly versatile and can be baked in the oven, sauteed, steamed, mashed of pureed for a seasonal soup.

Photo: Joanne Tsakos

By Alison Lewis

Serves: 6
Hands-on time: 15 minutes
Total time: 25 minutes

INGREDIENTS:

• 3/4 lb small new potatoes, left unpeeled
• 1 small acorn squash, peeled and cut into 1/4-inch pieces
• 1 tsp fresh rosemary, chopped, divided
• 1/2 tsp sea salt, divided
• 1/2 tsp fresh ground black pepper, divided
• Olive oil cooking spray
• 4 tsp olive oil, divided
• 2 shallots, minced
• 2 cups broccoli, shredded
• 1/3 cup each red and green bell pepper, thinly sliced
• 2 tsp fresh lemon juice

INSTRUCTIONS:

1. Preheat oven to 425 F. In a bowl, lightly toss potatoes and squash with 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper. Place on a baking sheet misted with cooking spray. Drizzle with 2 tsp oil, tossing gently. Bake for 25 minutes or until tender, stirring every 10 minutes.
2. Heat remaining 2 tsp oil in a large nonstick skillet over medium-high. Saute shallots, broccoli and bell peppers for 1 minute. Add potato-squash mixture and cook for 5 minutes or until heated. Sprinkle with lemon juice, remaining 1/2 tsp rosemary, 1/4 tsp salt and 1/4 tsp black pepper and heat through.

Nutrients per serving (1-cup vegetarian hash): Calories: 120, Total Fat: 3.5 g, Sat. Fat: 0 g, Carbs: 21 g, Fiber: 3 g, Sugars: 3 g, Protein: 3.5 g, Sodium: 170 mg, Cholesterol: 0 mg.

Nutritional Bonus: One acorn squash boasts 1,495 mg of potassium compared to the 422 mg in one large banana. A squash also packs 6.5 g of fiber (a slice of whole-grain bread averages 2 g) as well as vitamin B6 and folat
e