Pork, Parsnip & Carrot Hash

Pork, Parsnip & Carrot Hash

Sweet parsnips and carrots are enhanced by tangy molasses in this quick and hearty hash.

Nutirion Profile: Diabetes Appropriate Gluten Free Diet Healthy Weight Heart Healthy High Calcium High Fiber High Potassium Low Calorie Low Cholesterol Low Sat Fat Low Sodium

Serves Prep Time Total Time
2 35 min 35 min

Directions

Ingredients

  • 1 cup water, divided
  • 2 tablespoon frozen orange juice concentrate
  • 1 tablespoon molasses
  • 2 teaspoons Worcestershire sauce
  • 2 teaspoons canola oil
  • 2 onions, chopped
  • 2 cups diced carrots
  • 2 cups diced parsnips
  • 2 large clov garlic, minced
  • Salt & freshly ground pepper, to taste
  • 6 ounces cooked pork tenderloin, diced (1 1/2 cups)
  • 1/4 cup chopped fresh parsley

Cooking Instruction

Step 1

Combine 1/4 cup water, orange juice concentrate, molasses and Worcestershire sauce in a small bowl.

Step 2

Heat oil in a large cast-iron skillet over medium-high heat. Add onions, carrots and parsnips; sauté until vegetables are browned in spots, 5 to 8 minutes. Add garlic and cook, stirring, until fragrant, about 1 minute more. Stir in remaining 3/4 cup water and cook, scraping up any browned bits, until liquid is absorbed and vegetables are tender, 2 to 4 minutes. Season with salt and pepper.

Step 3

Stir in pork and orange juice mixture and cook until pork is heated through and sauce has thickened slightly, about 2 minutes. Stir in parsley and adjust seasoning with salt and pepper. Serve immediately


Nutrition

  • Serving: Per serving
  • Calories: 457
  • Carbohydrates: 66g
  • Fat: 10g
  • Protein: 29g
  • Dietary Fiber: 13g
  • Saturated Fat: 2g
  • Monounsaturated Fat: 5g
  • Cholesterol: 67mg
  • Potassium: 1874mg
  • Sodium: 222mg
  • Exchanges: 1/2 fruit, 1/2 other carbohydrate, 9 1/2 vegetable, 3 lean meat, 1 fat
  • Carbohydrate Servings: 3 1/2