Diabetic Hash

A few evenings ago I was wondering what to fix for dinner. I looked around the pantry and refrigerator and just started setting good looking items on the kitchen counter. It turned out to be an interesting assortment of foods and, with my everlasting focus on low calories, low carbs, I began to create. Dinner was really good. In fact, as he took his last bite, my husband made an interesting comment. I say interesting because he grew up in such utter, unimaginable poverty that eating was done simply for survival. Enjoyment, variety, family camaraderie complimenting whoever cooked it just simply did not exist. To this day, he usually just eats what is served and never remarks on it one way or the other. So his “interesting” comment at the end of this meal sort of blew my mind. He said, ” That was really good. You know, you really are one hell of a good cook.” I nearly fell out of my chair! I thought maybe he had a fever or something. Amazing!

So, I don’t know what to call my creation. In my own file system I have put it under “hash”, although a true hash connoisseur would never call it that, I am sure. One of the ingredients was a goose egg. I live fairly near a woman and her husband who have a poultry farm. They have around two hundred chickens of multiple types, turkeys, geese. She makes all of her own chicken feed to ensure that the poultry is eating the best of the best possible, and she sells the eggs — hundreds upon hundreds of them. I get all of my eggs from her, and, when available, always a goose egg. They are as big as my fist and one goose egg is equal to three and a half to four hen eggs. Anyway, here are the ingredients I had on hand and the amounts I used to make a very filling meal for two. I will call it “hash” for lack of a better name.


  1. Two medium red potatoes
  2. 4 1/2 ounce piece of cooked left over roast beef, shredded/minced
  3. 1 cup diced sweet Vidalia onion
  4. 1 1/4 cups combined diced red, green, yellow sweet peppers
  5. 1 1/2 cups diced broccoli florets
  6. 2 1/2 cups Crimini mushrooms, cut up
  7. 1 goose egg plus 2 hen eggs (probably 6 regular chicken eggs if you don’t have access to goose eggs)
    Roughly 6 Tbs. low fat or fat free milk


Dice the potatoes (I leave the skin on). Spread the diced pieces out on a microwave safe plate and microwave on high for about 4 minutes. Put partially cooked potatoes in hot skillet which has been coated with cooking spray. Fry and stir until crispy. Add the diced onion, peppers, broccoli and mushrooms to the skillet (add cooking spray as necessary). Stir frequently and fry/ sauté until all ingredients are cooked. In a medium size bowl, place the eggs, milk, salt and pepper to taste. Mix well. Put the beef (any good meat will work—ham, bacon, left over pork roast or pork chops, etc.) in the pan and dump the egg mixture in, quickly stirring to well blend everything. Keep stirring until the eggs are well cooked. Enjoy. I have a friend who puts catsup on EVERYTHING she eats. I had a husband once who put salsa on almost everything he ate. Either of those condiments would probably be good on this dish. We simply ate it without extras and it was really good.

AboutMiss Kate

Miss Kate is a diabetic who has perfected her cooking processes and recipes over the years. She shares her unique way of cooking for diabetics so that they can benefit from the discoveries she has made.