Meat Free Monday: Quick Low-Fat Potato Hash

It’s the one on the right. The one on the left is a skillet of low-fat white bean burgers.

This has a yummy Southwestern flavor, but is mild enough for the most heat-averse palate. 

  • 4 medium potatoes
  • 1 can great northern beans,  rinsed
  • 1/2 large onion
  • 2-3 cloves garlic
  • 2 cups broccoli
  • 1-2 cups salsa or picante, to taste


  1. Steam broccoli (I used the microwave)
  2. While the broccoli is streaming, wash & perforate potatoes 
  3. And finely chop the onion and garlic
  4. Microwave the potatoes
  5. While the potatoes are cooking, soften half the onion bits and all the garlic in a little water in a skillet on high heat
  6. Cut the potatoes into chunks and put them into the skillet. Turn the heat down to medium
  7. Add the cooked broccoli and the beans
  8. Stir in the salsa and cook for a few (2- 5) minutes. Taste as you go to see how much salsa you want to add.
  9. Add the raw onions and cook for a few minutes more.

This is hearty, filling, and low in fat. And delicious!

Meat Free Monday: A Little Sandwich

That’s a raw red onion, leftover broccoli, and kernel corn sandwich with Vegannaise and Pickapepper hot sauce, on the best bread ever baked, my Mom’s homemade whole wheat.

The broccoli was already cooked firm. The corn was canned. I toasted the bread and microwaved the veggies for 30 seconds.

It was simple and thrown together, but I liked it.