Friday, August 14, 2009

Potato and Seitan Sausage Hash with Collards, Tomatoes and Lemon

Breakfast this morning was a bit of feast since my sweetie is home today. I had not made hash in a while so I thought that sounded like a good idea and one that is man friendly.

I added the seitan sausages to increase the protein in this breakfast. As you will see in the nutritional information this meal is packed with protein (48 grams in the hash alone). I included the turmeric and black pepper for the cancer fighting properties. Onions and garlic were added for flavor as well as nutrition. The lemon zest was included at the end to lift the flavor.

The collard and tomato side dish was added since we needed a few more vegetables in our meal. Collards are a member of the cruciferous family and were added for their cancer fighting properties. Tomatoes were added to the collards since I read that broccoli and tomatoes are healthier together than apart so I assumed this might apply to collards and tomatoes. I added the lemon juice and zest to add a little something extra to the flavor. This flavor combination (collards, tomatoes and lemon) worked really well. This may be my new favorite way to make collards, it is that good.

Potato and Seitan Sausage Hash
Serves 2


1 tablespoon of canola oil
1 red onion, finely minced
3 seitan sausages, sliced into 1/8 inch half moons
8 ounces of Yukon gold potatoes
4 cloves of garlic, minced (allow to stand 10 minutes so allicin will develop)
½ teaspoon of turmeric
¼ teaspoon of freshly ground black pepper
¼ teaspoon of kosher salt
1 teaspoon of lemon zest - optional


Microwave the potatoes for a few minutes to mostly cook them. When they are cool enough to handle cut them into bite size pieces and reserve for later.

Heat half the canola oil in a heavy skillet and sauté the onion until it is soft. Add the sausages and cook for two to three minutes (undisturbed) so they will begin to brown on one side. Add the remaining ingredients (including the oil you didn’t use earlier) and stir to combine the spices evenly throughout the ingredients. Cook (stirring infrequently) for a few minutes to heat everything and get a little brown on the potatoes. If using the lemon zest add it at the end of the process just before serving.

Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 459.48
Calories From Fat (16%) - 75.47

Total Fat - 8.56g
Saturated Fat - 0.73g
Cholesterol - 0mg
Sodium - 622.13mg
Potassium - 932.81mg
Total Carbohydrates - 49.83g
Fiber - 3.99g
Sugar - 0.59g
Protein - 48.53g

Collards, Tomatoes and Lemon
Serves 2


4 collard leaves, cut in ½’s lengthwise and then thinly sliced
1 large tomato, diced
1 teaspoon of lemon zest
1 tablespoon of lemon juice
1/8 teaspoon of kosher salt


Cook the collards and tomatoes over medium heat until the collards wilt (about 3 minutes). Turn off the heat. Add the lemon juice and kosher salt and toss to coat. Grate the fresh lemon zest over the dish when you serve it.
Serve hot.

Nutritional Information:

Amount Per Serving
Calories - 19.94
Calories From Fat (9%) - 1.8

Total Fat - 0.21g
Saturated Fat - 0.03g
Cholesterol - 0mg
Sodium - 124.61mg
Potassium - 201.6mg
Total Carbohydrates - 4.49g
Fiber - 1.6g
Sugar - 2.08g
Protein - 1.08g


This was a very tasty and filling breakfast. We both liked the hash and particularly the collards. Next time I will definitely make double the amount of collards. I also think the collards would be great served over a grain (brown rice, millet, or quinoa).

If you are looking for a big hearty man friendly breakfast that packs a lot of protein this is good choice.

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