Speedy spicy hash

Ingredients
1kg potatoes, boiled, mashed
2 tablespoons chili sauce
185g can tuna in spring water, drained
1 1/2 cups leftover vegetables, chopped
400g can cannellini beans, rinsed, drained
2 green onions, finely chopped
1/2 teaspoon dried mixed herbs


Instructions
Step 1 Place mashed potato into a large bowl and add all remaining ingredients. Mix well.


Step 2 Spray a large non-stick frying pan with olive oil and heat for a few minutes until hot. Add potato mixture to pan. Cover evenly and press down lightly. Cook over medium heat for 7–8 minutes.


Step 3 Turn hash over (the best way to do this is to slide it onto a plate, then flip over into pan). Cook for a further 4–5 minutes. Cut into wedges and serve with a green salad.


Recipe by:Sarah Swain
Styling:Trish Heagerty
Photography:André Martin


SOURCE

One-Pot Sweet-Potato Couscous

INGREDIENTS


250 g fresh or frozen green beans, cut into bite-size lengths
2 large sweet potatoes (about 1 kg), peeled and cubed
1 3-in (8-cm) cinnamon stick, broken in half
1 cup (250 mL) whole-wheat couscous
1/2 cup (125 mL) low-fat feta cheese, crumbled
1/2 cup (125 mL) fresh parsley, finely chopped
1 tsp (5 mL) olive oil
1 medium onion, diced
1/3 cup (75 mL) chopped walnuts
2 cups (500 mL) vegetable or chicken broth, low-sodium
1/3 cup (75 mL) raisins

DIRECTIONS

Toast walnuts in a large, non-stick pot (without oil) over medium heat, 5 minutes (toasting intensifies their flavour). Transfer to a small bowl. Heat oil in same pot over medium-high heat. Add onion and cinnamon stick pieces. Stir for 2 minutes, then add sweet potatoes. Pour in broth and bring to a boil. Cover, reduce heat and simmer until sweet potatoes are almost tender, 8 to 10 minutes. Return to boil, add beans and cook until tender-crisp, 5 minutes. Stir in couscous and raisins, cover, remove from heat and let stand 5 minutes. Fluff with a fork, empty into a serving bowl, and sprinkle with walnuts, parsley and feta.

NUTRITIONAL INFORMATION

Serves 6. Per serving: 385 calories, 10 g protein, 8 g fat (2 g saturated fat), 70 g carbohydrates, 10 g fibre, 11 mg cholesterol, 288 mg sodium.

SOURCE