Edition: U.S. / Global

PLAIN AND SIMPLE;A Hot, Low-Fat Sausage Hash

Published: February 21, 1996

Low-fat sausages are unsung heroes of the reduced-fat movement. So much of their flavor comes from the seasoning, not just the fat, that it is possible to recreate mouth-watering versions with much less fat. Try a spicy sausage -- Southwestern, Thai, hot Italian -- in a favorite American comfort food, hash. Serve it with a spinach and mushroom salad.

Spicy Chicken Sausage Hash

16 ounces whole onion or 14 ounces sliced, ready-cut onions 2 teaspoons olive oil 1 large garlic clove 8 ounces spicy low-fat chicken sausage 1 pound thin-skinned potatoes 16 ounces green peppers or 14 ounces sliced, ready-cut peppers 1 teaspoon dried rosemary 1/8 teaspoon salt Freshly ground black pepper to taste.

1. Slice whole onion in food processor.

2. Heat nonstick pan large enough to hold all the ingredients until it is very hot. Reduce heat to medium-high; add oil, and saute onions until they begin to brown.

3. Mince garlic, and add to onion as it cooks.

4. Remove sausages from casings, and add to pan, stirring to break up into small pieces. Continue cooking.

5. Scrub potatoes and quarter; slice in food processor. Add to pan when the onion has begun to soften, and stir well to separate.

6. Wash, trim, seed and quarter peppers; slice in food processor. Add to pan along with rosemary, stirring often. Season with salt and pepper. Cover, and continue cooking until all the ingredients have softened. Serve.

Yield: 2 servings.

Approximate nutritional analysis per serving: 570 calories, 11 grams fat, 90 milligrams cholesterol, 740 milligrams sodium, 30 grams protein, 90 grams carbohydrate.

Spinach and Mushroom Salad

6 ounces portobello mushrooms 1/2 of 10-ounce package of fresh spinach 1 teaspoon reduced-sodium soy sauce 1 tablespoon balsamic vinegar.

1. Turn on a toaster oven to broil, or use a regular oven.

2. Wash and slice mushrooms, and broil until they soften, about 7 minutes.

3. Wash spinach, remove tough stems, break into small pieces and dry.

4. In a serving bowl, mix the soy sauce and balsamic vinegar, and then thoroughly stir the spinach and the mushrooms into the mixture. Serve.

Yield: 2 servings.

Approximate nutritional analysis per serving: 45 calories, 1 gram fat, 0 milligrams cholesterol, 150 milligrams sodium, 4 grams protein, 8 grams carbohydrate.

Game Plan

Prepare hash through Step 3. Prepare salad through Step 2. Continue with hash through Step 6. Finish salad.