diabeticliving

Vegetable hash browns with tomato and avocado salsa

Preparation time:
15 mins
Cooking time:
20 mins
Serves:
2 (as a light meal)
Rating:
Don't feel guilty about eating hash browns again with this deliciously healthy alternative.
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Ingredients

1 large (200g) Carisma potato, peeled, coarsely grated
1 large carrot, coarsely grated
1 parsnip, coarsely grated
3 tablespoons chickpea (besan) flour
50g egg, lightly whisked
Freshly ground black pepper

2 teaspoons extra virgin olive oil

Tomato and avocado salsa
2 tomatoes, quartered, deseeded, finely chopped
¼ avocado, chopped
1 green shallot, sliced
1 tablespoon chopped fresh parsley leaves
2 teaspoons freshly squeezed lemon juice
Freshly ground black pepper
Notes

For a variation, use coriander or basil leaves in place of parsley in the salsa.These hash browns will keep in an airtight container in the fridge for up to 2 days. To reheat, put on a lined baking tray in an oven preheated to 190°C (fan-forced). Cook for 6-8 minutes until warmed through.

Method

1. Tomato and avocado salsa: Put the tomato, avocado, shallot, parsley and lemon juice in a small bowl. Season with pepper. Toss to combine. Set aside.

2. Put the potato, carrot, parsnip and flour in a large bowl. Stir to combine. Add the egg. Season with pepper. Mix to combine.

3. Heat half of the oil in a large non-stick frying pan on medium. Add 3 x 1⁄3 cups of the mixture to the pan to make 3 hash browns. Cook on each side for 3-4 minutes or until golden brown and cooked through. Transfer to a plate. Repeat with the remaining oil and hash brown mixture to make 6 in total.

4. Divide hash browns between plates. Top with the salsa to serve.

Nutritional info:
PER SERVE: 1335kJ, protein 9.6g, total fat 14.1g (sat. fat 3.6g), cholesterol 93.8mg, carbs 37.7g, fibre 6g, sodium 87.8mg. Carb exchanges: 2½. GI estimate: low. Gluten free.

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1 Comments

  1. Elizabeth06:02pm Friday 29th June 2012 ESTReport Abuse

    I've never heard of Carisma potatoes, and I'm quite sure the small grocery stores where I live won't be stocking them - we're lucky to get a choice of 2 or 3 so forget anything exotic or unusual. How about listing alternative potatoes, or ,even better, keep it simple and just describe what type of potato will work best (or even just work at all) like a waxy potato,

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