Cowboy's Roast Beef Hash

Although the main focus of my diet is plant-based or consisting of lean protein, I am not a vegetarian and, on occasion, will get a craving for beef. My "meat & potatoes" husband is extremely supportive and never complains about how little meat and potatoes he gets these days but, when my beef craving hits, he enjoys it immensely! Recently, the supermarket had a special on pot roast, so I made one with enough left over for one of my husband's favorite dishes, Roast Beef Hash.

The best traditionally-prepared roast beef hash is pan-fried onions and potatoes with herbs, beef and finished with heavy cream. I took that same recipe and made substitutions to create a healthier version. Instead of potatoes, I used canned black-eyed peas (or try pinto beans) and a smaller amount of light cream, otherwise the recipe remained basically the same. I thought my husband would be disappointed not to be getting his potatoes, but he loved it! We both agreed the beans provided a similar flavor and texture, making this makeover recipe taste just as delicious as the original. The next day, I took the leftover Cowboy's Roast Beef Hash and served it with fried eggs for a super quick and easy breakfast. I guarantee, these hearty recipes will satisfy any meat & potato lover in your house, too.

Cowboy's Roast Beef Hash
(Makes 4 servings)

2 teaspoons olive oil
1 medium onion, chopped
1½ cups canned black-eyed peas or pinto beans, drained and rinsed
2 cloves garlic, minced
2 cups cooked lean beef, diced
1 teaspoon dried thyme
Salt and pepper to taste
½ cup beef stock
¼ cup light cream

1. Heat olive oil in a heavy non-stick skillet or cast iron pan. Add chopped onion and a pinch of salt. Saute over medium heat until translucent. Add beans and garlic and cook, stirring occasionally for 2-3 minutes.

2. Raise heat to medium-high and add roast beef, thyme, salt and pepper; stir to combine. Add beef stock and stir briefly. Spread mixture into an even layer and press into pan. Allow to cook until stock is evaporated by half, about 4 minutes. Turn mixture over with a spatula and continue cooking until liquid is nearly evaporated.

3. Add light cream and turn mixture again to incorporate cream. Press into skillet and continue cooking until the bottom is brown and beginning to crisp. Turn mixture one last time, again pressing into skillet, and cook until cream is evaporated and mixture is brown and crispy, but not too dry. Watch carefully and, if necessary, reduce heat so mixture doesn't brown too much or burn. Serve immediately.

Nutritional Information per serving: 250.5 calories, 17.8 g carbohydrate, 8 g total fat, 3.4 g fiber, 24.8 g protein.

Original recipe by Kathy Sheehan, copyright 2010

How does this compare with traditional Roast Beef Hash? This recipe is less than half the calories, fewer carbs, 2/3 less fat and more fiber. A traditional roast beef hash recipe calls for beef with marbling, potatoes and heavy cream which makes the calories and saturated fat content soar to unhealthy levels. For comparison, the nutritional information per serving of traditional roast beef hash is 516.2 calories, 20.8 g carbohydrate, 29 g total fat, 2 g fiber, 39 g protein.