Chicken Hash Recipe
Just about anything can be used in making hash. The two most important ingredients are potatoes and eggs. Most folks are accustomed to the idea of corned beef hash, but it is an acquired taste. To be honest, not everyone likes the taste of corned beef, and there are those who prefer to have a lighter meat in their hash.
The use of boneless, skinless chicken breast or chicken tenders fits in many diets. The Mediterranean Diet is one, and so is the brain health diet. Both of these tend to be healthier than some of the fad diets of past and present.
When choosing potatoes for this, go for russet potatoes over something less starchy. Also, it is a good idea to choose a high quality swivel peeler like the Spring Chef Swivel Peeler. This helps go over the contours of the potato more easily and is less likely to cause injury over a paring knife.
The best (and most traditional) skillet for this dish is cast iron. A wok may be substituted, as having the steeper sides keeps everything neatly in the pan. It is better not to use nonstick for a lot of reasons, although a nonstick skillet can be used.
This is an original recipe, although it is based on a formula learned a long time ago. It is suitable for any meal or a snack, depending on the need. There is rarely anything to put away after it’s made. Enjoy!
1 large boneless, skinless chicken breast or equivalent chicken tenders, diced
3 large potatoes, peeled and diced (you may leave the peel on if desired)
1 medium onion, peeled and diced
5 large eggs, beaten lightly
3 tablespoons olive or grapeseed oil, divided
1 teaspoon sea salt or seasoned salt
Garlic powder to taste
Black pepper to taste
Start the skillet heating before adding anything to it. The best rule is to have a warm pan and cold oil. That doesn’t mean it has to be refrigerated, but it should be cooler than the pan when it goes in. After it is warm enough to feel heat when the hand is three inches from the skillet, add 2 tablespoons of the oil. Let this heat up until a piece of onion tossed gently in sizzles. When that happens, add the onions and stir gently to coat. Let this cook until translucent but not clear. The next thing to add is the potatoes. This will take some time to cook. At this point, add the salt and seasonings.
- The chicken should be cooked separately to make sure it is done all of the way through. Heat another skillet as directed; add the remaining oil and sauté the chicken. This can be seasoned as well, although those on a salt restricted diet may want to skip adding salt to the chicken.
- When the chicken is done, drain it well on a paper towel. This will allow any of the fat from the chicken to drain as well. When the potatoes are golden brown, add the chicken and gently incorporate it into the potato mixture.
- At this point, taste the dish. Now is the time to adjust the seasoning. An untasted dish can lead to some gastronomic disappointment at the dinner table. If it needs more salt or black pepper, add it. If it needs more garlic, now is the time. (Most dishes can always use more garlic.)
- When the dish tastes right, add the eggs. There should be chunks of egg wrapped around most of the other pieces in the dish as well as by itself. Right before it’s completely done, remove it from the fire and serve. By the time people are ready to eat it, the egg will have finished cooking.
Here are some things to keep in mind about this dish. First, it will not work on the keto diet. There are far too many carbs in it, even if those carbs can be considered healthy. The keto diet strives to keep participants in ketosis, in order to burn more fat. That is a whole different article.
The reason it fits the Mediterranean diet is because it features a large amount of vegetables and lean meat. That diet is a lot more plant based. To boost vegetable content, diced bell peppers and other vegetables can be added.
The “brain health” diet is, to a certain degree, new. Some foods may help protect the brain from plaque buildup and other problems that lead to cognitive decline. Of available meats for this diet, chicken is considered one of the best. The only thing better would be fatty fish such as salmon or trout. Other animal proteins such as pork and beef are not really on this diet.
This dish can be adapted many different ways. Those who don’t eat meat but do eat eggs and dairy can skip the chicken. Cheese can be added for extra protein, whether there is chicken in it or not. As mentioned, this recipe is an adaptation of corned beef hash.
Fresh herbs: Any herb that tastes good to the person eating it can be added. Tarragon goes well with eggs, as does basil. Stronger herbs should be used in lesser amounts. Even a few snippings of parsley, cilantro or chives can add flavor without adding salt.
Fresh vegetables: Grape tomatoes, diced red bell pepper, even spinach can go on this dish to add more vitamins and minerals. Check what’s in the fridge and use your imagination.
Ketchup: This is the most frequently used topping for hash. Its sweet taste is a contrast to the vegetables and chicken. However, keep in mind that it has a lot of both salt and sugar.
Salsa: Fresh (pico de gallo) or jarred salsa is an excellent topping. It doesn’t have the sugar and can be less salty. The hot peppers in the salsa help the body to use the available nutrients better and it adds a zing to the dish.
Whatever you choose, let your imagination run wild!