Chicken and sweet potato hash
- 300 g (10½ oz) potatoes, peeled
- 500 g (1 lb 2 oz) orange-fleshed sweet potatoes, peeled
- 225 g (8 oz) leeks, sliced
- 2 tbsp sunflower oil
- 225 g (8 oz) cooked chicken meat, without skin, diced
- 170 g (6 oz) frozen sweetcorn, thawed with boiling water and drained
- 8 sun-dried tomatoes packed in oil, drained and chopped
- 1 tsp paprika
- Yogurt-garlic sauce
- 150 g (5½ oz) plain low-fat yogurt
- 1 small garlic clove, crushed
- ½ tsp paprika
Prep:15min › Cook:12min › Ready in:27min
- Cut the potatoes and sweet potatoes into small bite-sized chunks. Drop into a pan of boiling water, bring back to the boil and boil for 2 minutes. Add the leeks and cook for a further 1 minute. Drain well.
- Heat the oil in a large non-stick frying pan and add the leeks and potatoes. Cook over a moderate heat, stirring frequently, for 3–4 minutes or until beginning to brown.
- Add the chicken, sweetcorn, sun-dried tomatoes, paprika and salt to taste, and mix thoroughly. Continue cooking for 3–5 minutes, pressing down well to make a cake in the pan, and turning it over in chunks, until brown and crispy on both sides.
- For the sauce, put the yogurt, garlic and paprika in a bowl and stir to mix. Serve portions of hash topped with the yogurt sauce.
Some more ideas
Use 1 can sweetcorn, packed without sugar, about 200 g, well drained, instead of the frozen sweetcorn. * To make a fruity, spicy chicken or turkey hash, chop 1 onion, 1 red pepper and 1 red-skinned dessert apple, and sauté together in the oil for 2 minutes. Then stir in 1 tbsp of your favourite curry spice blend and 2 tbsp sultanas or raisins. Add 550 g (1¼ lb) cooked potatoes and/or cooked sweet potatoes, cut into small bite-sized chunks, and cook over a moderate heat until beginning to brown. Mix in the cooked chicken or turkey together with 1 tbsp mango chutney, and finish cooking for 3–5 minutes, pressing into a cake and turning in chunks. Serve topped with Tzatziki.
Sweet potatoes are an excellent source of beta-carotene, an antioxidant that helps to protect against heart disease and cancer. Sweet potatoes also provide good amounts of vitamin C and potassium, and contain more vitamin E than any other vegetable. * Both potatoes and sweet potatoes are starchy carbohydrate foods, as are pasta, rice, bread and other grains. Starchy carbohydrates should make up almost half of the daily calorie intake in a healthy diet.
Each serving provides
A, B6, C, E, B1, folate, copper, iron, potassium, B2, niacin, calcium, selenium, zinc