Southwestern Hash

Vegetarian
Gluten Free
Dairy Free
Health score
20%
Southwestern Hash
35 min.
4
302kcal

Suggestions

Ingredients

  • teaspoon ancho chili powder 
  • can no-salt-added black beans drained and rinsed
  •  eggs 
  • 0.3 cup cilantro leaves fresh chopped
  • cloves garlic minced
  • cup bell pepper diced green
  • 0.3 teaspoon ground cumin 
  • tablespoon olive oil 
  • cup onion diced
  • 0.5 teaspoon oregano dried
  • servings pepper sauce hot for serving
  • pound potatoes red cut into 1/2-inch cubes
  • servings salt and pepper black freshly ground
  • 2.5 cups tomatoes diced

Equipment

  • frying pan
  • paper towels

Directions

  1. Place the potatoes in a large non-stick skillet. Cover with water, bring to a boil and cook until the potatoes are tender, about 8 minutes.
  2. Drain and set potatoes aside.
  3. Dry the skillet with a paper towel.
  4. Add the oil and heat over a medium-high heat.
  5. Add the onions and peppers and cook until vegetables have softened, about 6 minutes. Stir in the potatoes, garlic, cumin, oregano, and chili powder.
  6. Add the tomatoes and beans and simmer for 5 minutes or until heated through. Season with salt and pepper. Stir in cilantro.
  7. Transfer the hash onto serving plates. With the heat off, wipe out the pan again. Spray it with cooking spray, turn heat on to medium-low and cook the eggs, sunny-side up, or over-easy. Put an egg on top of each mound of hash.
  8. Serve with hot sauce.

Nutrition Facts

Calories302kcal
Protein19.35%
Fat24.8%
Carbs55.85%

Properties

Glycemic Index
52.25
Glycemic Load
4.93
Inflammation Score
-9
Nutrition Score
23.025652367136%

Flavonoids

Naringenin
0.63mg
Apigenin
0.01mg
Luteolin
1.77mg
Isorhamnetin
2mg
Kaempferol
0.37mg
Myricetin
0.17mg
Quercetin
10.96mg

Nutrients percent of daily need

Calories:302.41kcal
15.12%
Fat:8.6g
13.23%
Saturated Fat:2.07g
12.96%
Carbohydrates:43.59g
14.53%
Net Carbohydrates:33.39g
12.14%
Sugar:6.75g
7.5%
Cholesterol:163.68mg
54.56%
Sodium:103.09mg
4.48%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:15.1g
30.2%
Vitamin C:56.58mg
68.58%
Fiber:10.2g
40.8%
Folate:161.17µg
40.29%
Manganese:0.73mg
36.71%
Potassium:1175.46mg
33.58%
Phosphorus:291.94mg
29.19%
Vitamin A:1408.62IU
28.17%
Vitamin B6:0.56mg
28.03%
Magnesium:94.91mg
23.73%
Vitamin B1:0.34mg
22.94%
Selenium:15.48µg
22.12%
Copper:0.43mg
21.41%
Vitamin K:22.23µg
21.17%
Iron:3.73mg
20.7%
Vitamin B2:0.32mg
19.02%
Vitamin B5:1.34mg
13.4%
Zinc:1.98mg
13.23%
Vitamin B3:2.54mg
12.69%
Vitamin E:1.9mg
12.69%
Calcium:87.35mg
8.74%
Vitamin B12:0.39µg
6.53%
Vitamin D:0.88µg
5.87%