Crispy, browned hash browns can be achieved without added oil or fat. They make an excellent breakfast when prepared correctly and without oil. My kids LOVE hash browns in the morning served with a side of fruit. Many people do not understand the nutritional content of potatoes and therefore don't reap the benefits of this amazing food.
I want to dispel a few myths about potatoes as well as teach you how to properly prepare them in a healthy way.
Why should you learn to cook hash browns without oil?
1 c. Plain hashbrowns prepared without oil
Calories.................60Omega 3's.............12%Omega 6's............4%Protein..............4.3gFiber.................2.9gFolate..................2%B1....................19%B2...................3%B3..................25%B5..................14%B6...................14%Vit. C..............23%Calcium.............2%Copper.............23%Iron...................11%Magnesium..........7%Manganese.......17%Phosphorus.......14%Potassium..........13%Selenium.............1%Zinc................6%
1 c. home-prepared hash browns with oil
Calories.....................413
Fat............................19.5g
The potato is NOT the cause of weight gain, it is the way we prepare them!!!!
Notice that hash browns prepared without any oil only have 60 calories per cup and yet contain a great nutritional profile with 4.3 grams of protein but when we add a few Tablespoons of oil the calorie content sky rockets by many times!!!
This is why we have so many problems with weight gain and it is NOT the potato!!! Potatoes are fairly low in calories, high in fiber and nutrients. Unfortunately most people do not know how to prepare foods without large quantities of oils which have NO nutritional value but pack a HUGE calorie punch.
Example: Extra Virgin 1 Tb. Olive Oil
Calories....................120
Protein......................0
Fat..........................13.5g
Omega 3's..............9% {less than the hash browns contain}
Omega 6's..................11%
Vit. A.....................0
B1.........................0
B2........................0
B3.......................0
B5.......................0
B6..........................0
Vit. C....................0
Vit. E...................13%
Vit. K...................9%
Calcium..................0
Copper................0
Iron......................0
Magnesium...........0
Manganese.........0
Phosphorus........0
Potassium...........0
Selenium............0
Zinc..................0
As you can see, oil has VERY little nutritional value but his VERY high in calories. Consuming too much oil can dilute the nutritional value of the calories you consume so it is better to severely limit them.
Preheat your skillet over medium heat
Place your skillet on the stove and warm it on the stovetop for a minute or two. Different stovetops may vary so it may take a little trial and error to see exactly what temperature you need to brown the potatoes without burning them. I have a gas stove, this is the setting that I use on mine.
Put Frozen Hash browns in heated pan
Pour the frozen hash browns directly from the bag into your heated skillet. I always smash the bag around to break up any large clumps and then pour them in and press them down nicely in the pan so they will brown uniformly. If you use stainless steel pan like I am you may need to use a couple of quick sprays of non-stick spray to help prevent sticking, otherwise you shouldn't need any.
Place a lid on your Skillet
This is an important step, it keeps some moisture in the skillet and helps cook the hash browns all the way through without just having them burn on the bottom and be frozen on top. Over medium heat I cooked my hash browns for about 14 minutes. You may need to check on yours to determine when they are done because stovetops can vary widely.
Remove lid and flip Hash Browns
I always use a metal spatula when flipping hash browns, this allows you to really scrape the bottom and get the browned hash browns up off the pan. You can be very careful as you flip them to make sure they flip perfectly so you have very uniform hash browns. I'm really not that particular and so I just flip them quickly and press them back down to brown on the other side. Let the other side brown for about 5 minutes or so, you can add salt and pepper on top as you wait or add afterwards however you like to serve them.
Serve your Hash browns
You should have beautifully browned hash browns! Mine aren't exactly uniform because as I said, I'm not entirely particular but you certainly could carefully flip them to get very uniformly browned hash browns it is completely up to you.
Serve with ketchup, salsa or however you like to eat them and enjoy!
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