A one-pan hash: crispy potato cubes and lean beef with onion and garlic, finished with a spicy garlic mayo. One serving is 26g of protein for 315 calories.

Letting the potatoes sit undisturbed in the pan is what gives them a crispy, roasted edge before you add the beef.

Ingredients

  • For the potatoes
  • Potatoes — 2 large, ~180 g each, cubed [P 8 C 62 F 0]
  • Olive oil — 1 tsp (or spray)
  • Salt, pepper, chilli powder, paprika, oregano — to taste
  • For the beef mix
  • Ground beef — 227 g (1 cup, 95% lean) [P 50 C 0 F 11]
  • Onion — 1 medium, chopped
  • Minced garlic — 1 tsp
  • Olive oil — ¼ tsp (or spray)
  • Salt, pepper, chilli powder, paprika, oregano — to taste
  • For the spicy garlic mayo
  • Light mayo (or light Miracle Whip) — 1 tbsp [P 0 C 0 F 4]
  • Fat-free plain Greek yogurt — 2 tbsp [P 2 C 1 F 0]
  • Hot sauce — 1–2 tsp (sriracha)
  • Garlic powder — 1 tsp

Method

  1. Crisp the potatoes. Cut small ½-inch cubes, season, and cook in the oil undisturbed 5 minutes, then stir and cover 3 more minutes.
  2. Add the beef. Shift the potatoes aside, add the beef, onion, garlic and spices in the middle; cook 6–8 minutes until browned.
  3. Sauce. Mix the mayo, yogurt, hot sauce and garlic powder; drizzle over.

What to eat it with

  • Two fried eggs on top — the author’s add-on (+75 cal, 6g protein a serving).
  • Salsa in place of the garlic mayo.
  • Green onions.

Variations

  • Any ground meat: turkey works.
  • Sweet potato for the base.
  • Spicier: more chilli or a hotter sauce.

Honest notes

  • Fibre: about 4g a serving, from the potatoes.
  • Beef note: 95% lean keeps the 8.5g fat honest.
  • Macros: reconcile with the per-serving 315 cal / 26g protein listed; the optional eggs add ~75 cal and 6g protein a serving.