Meatless Monday - Delicious Vegetarian Hash

This recipe is a real all-rounder. It’s meatless, nutritious, doesn’t cost much and it’s a great way to use up leftovers. It is also really delicious comfort food that doesn’t take long to prepare.

Nutritionally eggs are no longer considered to be the “bad guys” anymore, and it is pretty much universally acknowledged that there is no need to limit the number of eggs you eat as long as they are part of a healthy diet that is low in saturated fat - unless you have health conditions that have caused your doctor to recommend otherwise. The nutrition in eggs - they are high in protein, vitamins and minerals, but low in calories and saturated fat - pretty much outweighs their cholesterol content. 

You can use just about any veggies you have in your fridge or garden for this. You do need some form of potatoes to give the dish body. If you don’t have any leftover new potatoes it is well worth cooking fresh ones for this dish, or you could slice leftover baked potatoes in nice chunks as long as they are still pretty firm. 

The quantities are pretty flexible; the ones I have listed would feed two adults generously and it is easy to adjust the recipe to feed more. Feel free to use frozen vegetables if you have not got any fresh, but try to thaw them a little first to keep the cooking time short.

1 to 2 eggs per person ( I always use two!)

about 1 tablespoon mild olive oil

1 large onion, finely chopped

½ cup peppers, finely chopped (I like to use red and/or yellow ones)

1½ to 2 cups leftover new potatoes, sliced in half (or threes if they are big ones)

1 cup green vegetables in bite size pieces (whatever you have to hand - green beans, zucchini, peas) OR 1 cup frozen peas, corn or mixed vegetables in small pieces, slightly thawed

salt and pepper to taste, or a bit of chilli powder if you like things spicy

In a large frying pan, heat the oil over medium heat. Sauté the onion gently for a few minutes until it is beginning to soften and go slightly golden. Add the chopped peppers and sauté for a bit longer.

Turn up the heat a bit and stir in the potatoes. You can add a bit more oil here if necessary.

Cook, stirring occasionally, until the potatoes begin to brown. Add the green veggies (or frozen veggies) at this point and continue to stir fry. Add the seasonings.

Meanwhile, in another pan, fry the eggs.

Serve the fried eggs over the potato and vegetable mixture.

The 21st Century Housewife's Special Asparagus Omelette

I have a rather un-traditional way of making omelettes, in that I use a broiler or grill to finish them off. I find it makes them nice and puffy and also avoids the stress of having to turn them. The other thing I do is always use three eggs. We now know that eggs are much better for us than we thought they were, and that unless you have a serious issue with cholesterol you don’t have to be nearly as careful about them. Like the American egg board has been saying for years, they are the “incredible, edible egg”.  However, if you are worried, there is no reason why you shouldn’t just use two eggs.

I know asparagus is pretty much out of season at the moment, and it is very naughty to buy the imported stuff, but I just love asparagus and sometimes I cannot resist. It’s also a great way to use up leftover cheese, so hopefully that makes up for the food miles…

I like to use a light cheese like Swiss or Gruyere in this omelette, but having said that cheddar can be a brilliant foil for the strong flavour of the asparagus, so just pick your favourite cheese and go for it!

For each omelette you need:-

1 teaspoon mild olive oil

3 eggs

1 tablespoon milk

a few very thin slices of red onion

salt and pepper to taste

5 - 6 small spears of asparagus, very lightly steamed (they should still be almost crunchy)

1 handful of your favourite cheese

Heat the olive oil in an oven safe medium non-stick frying pan with a non-metal handle. Beat the eggs, milk and seasonings together in a bowl.

Preheat the grill or broiler to medium.

When the pan is hot, add the egg mixture and scatter the onion slices over top. Cook for minute or so, pulling the mixture away from the edges of the pan with a heat proof spatula or egg turner as it cooks and tipping the pan so more egg fills in the gaps that are left. Cook for a couple of minutes, lifting the edges of the omelette occasionally to make sure it is just browning and not burning.

Now carefully lay the asparagus over half of the omelette, and sprinkle the cheese over the whole thing.  Let it cook for a second or so.

When the top begins to look a bit dryer and the bottom is nicely brown, place the frying pan under the grill or broiler. The omelette should puff up (it will fall when you take it out from under the grill). Watch the omelette constantly or it will burn. When it is golden brown, remove it from the grill and flip half the omelette over like in the photograph above. Slide it on to a plate carefully and serve.  It’s really nice with a side of hash browns if you are feeling like a treat.