Red Flannel Hash

This Red Flannel Hash recipe is the perfect way to get in the fall cooking mood! Chef Michael and Dietitian Meghan show how easy, fun and healthful cooking can be with his recipe after an epic visit to the Calumet Farmers Market! Cost – $2.19/serving, $6.88 for the entire recipe

Healthy Eating Tips from Dietitian Meghan

  • Balanced Meal– The recipe featured is a dietitian’s dream – rich in protein and healthy fats from the eggs, some energy-boosting carbs from the potatoes, plus an abundance of low-starch and high-fiber veggies like cabbage, beets, and onions.  
  • Protein-Packed Breakfast – If able, incorporating higher protein intake at breakfast has been shown to reduce cravings later on in the day. Aim for 15-20 grams of protein in the morning (if eating 2 eggs, this would be close to your protein goal).

Cooking Tips from Michael

  • Sautéing Veggies— Keep an eye on the garlic. It can burn easily, which can make the dish taste bitter. — Due to the different levels of firmness and water content in the veggies, you’ll want to sauté the veggies in batches. —- Onions and garlic first (cook just enough to soften) —- Beets and potatoes second (they are much firmer and will take longer to cook) —- Cabbage will be added last.
  • Ingredient Swaps — You could use other small potatoes like Yukon gold or purple potatoes in place of red potatoes. Russet potatoes would not be a great substitute as it tends to crumble. — Can use fresh herbs instead of dried. Dried herbs are more concentrated, meaning their flavor is more intense. A little goes a long way. The herbs used in this dish (oregano and thyme) tend to be milder, so you can be a bit more generous with how much you use. — If you don’t like cabbage, or don’t have it on hand, you could easily swap the cabbage out for kale, broccoli, or swiss chard. If purchasing beets that have the tops on them, you can chop the beet greens and sauté them in with the cabbage as well.

Posted on May 14, 2023. Bookmark the permalink.