Recipe: Creamy Chicken Hash

CREAMY CHICKEN HASH

1 scrubbed medium (6 oz.), russet potato
2 Tbsp. butter or canola oil, divided
1/2 small onion, finely chopped
1/4 cup finely chopped green bell pepper
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped celery
1 small garlic clove, finely chopped
canola cooking spray
2 cups (8 oz.) diced skinless cooked chicken breast (
2 Tbsp. reduced-fat (2 %)milk
Pinch of cayenne pepper, or to taste
Salt and freshly ground black pepper
4 Tbsp. prepared barbecue sauce (for serving)

Shred the potato and set aside. (It will darken in color, but this will not affect hash.)

Heat 1 tbsp. butter or oil in a medium/large non-stick skillet. Add onion, bell peppers, celery and garlic. Saut until lightly browned, 5 minutes. Push vegetables to one side of pan.

Add remaining butter or oil. Add potatoes and mix with oil to coat them. Mix and combine well with the vegetables. Cook 3 minutes. If potatoes stick, scrape pan vigorously and move contents around pan to spray the bottom with cooking spray.

Mix in chicken, milk, cayenne, salt and pepper. Spread and flatten out the mixture into a thick cake. Use the edge of a pancake turner to cut it into 4 sections. (Or, hash can be broken into rough pieces while cooking.) Cover the pan. Cook until potatoes are tender and hash is lightly browned, 3 to 5 minutes, turning so bottom sides can also brown. (Spray pan with oil spray if necessary while turning hash.)

When hash is done, divide equally among four plates. Serve with barbecue sauce drizzled on top or around each portion. (If desired, sauce can be first be thinned, by mixing 4 tablespoons sauce with 4 tablespoons milk.)

Makes 4 servings

Per serving: 235 calories, 9 g. total fat (5 g. saturated fat), 13 g. carbohydrate, 23 g. protein, 1 g. dietary fiber, 195 mg. sodium

Source: Dana Jacobi for the American Institute