Steak and Potato Hash

Steak, potatoes, and Brussels sprouts served as a hash with a poached egg.
Number of portions: 1 Prep time: 5 minutes Total time: 35 minutes

 

Ingredients

  • 1 cup creamer potatoes, quartered
  • 2 tsp (10 mL) canola oil, divided
  • 4 oz (113 g) raw lean steak
  • 1 small onion, chopped
  • 1 tsp dried thyme
  • 1 garlic clove, minced
  • ¼ tsp black pepper
  • ¼ tsp paprika
  • 4 Brussels sprouts, trimmed and thinly sliced
  • 1 tsp (5 mL) white vinegar
  • 1 large egg

Directions

  • Bring a small pot of water to a boil.
  • Add potatoes and boil for 3-5 minutes or until fork tender. Drain potatoes.
  • Heat 1 tsp (5 mL) oil in a small skillet over medium heat.
  • Cook steak for 5 minutes, flip and cook an additional 5 minutes for a medium rare steak (adjust cooking time as desired). Remove steak from pan and set aside to rest.
  • Heat remaining tsp oil in same pan over medium heat.
  • Add onion, dried thyme, garlic, black pepper, and paprika; cook, stirring occasionally, for 3-5 minutes or until onions are soft.
  • Add Brussels sprouts and 2 tbsp (30 mL) of water; cook, stirring occasionally, for 5-7 minutes or until Brussels sprouts start to soften and liquid has evaporated.
  • Stir in cooked steak to heat through.
  • While the hash is cooking, fill a small pot halfway with water, bring to a boil, and reduce heat to a simmer. Add vinegar.
  • Crack egg into an individual cup and slide the egg carefully into the simmering water. Cook until desired firmness, about 3 minutes for a set white and runny yolk.
  • Remove egg from the pot with a slotted spoon and set on paper towel to drain excess water.
  • Top hash with poached egg.
Nutrient Per portion
Calories 412 kcal
Protein 30 g
Carbohydrates 40 g
Fat 15 g
Fibre 9 g
Sodium 73 mg

License

Icon for the Creative Commons Attribution 4.0 International License

The High Protein Cookbook for Muscle Health During Cancer Treatment Copyright © by Hillary Wilson; Anissa Armet; and Carla Prado is licensed under a Creative Commons Attribution 4.0 International License, except where otherwise noted.

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