Skillet Ham Hash

2 teaspoons olive oil

1 large green bell pepper, diced

1 large red bell pepper, diced

1 medium onion, diced

½ cup diced lower-sodium, low-fat ham (about 4 ounces), all visible fat discarded

3 cups frozen fat-free southern-style diced hash brown potatoes, thawed

½ teaspoon salt-free Cajun or Creole seasoning blend (see note)

2 tablespoons snipped fresh parsley

¼ teaspoon salt

¼ teaspoon pepper

In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the bell peppers and onion for 4 to 5 minutes, or until tender, stirring occasionally. Stir in the ham. Cook for 1 to 2 minutes, or until warmed through, stirring occasionally.

Stir in the hash browns and seasoning blend. Cook without stirring for 4 minutes, or until the bottom is golden brown. Stir (the golden-brown pieces will be redistributed). Cook without stirring for 4 minutes, or until the bottom is golden brown and the mixture is warmed through.

Stir in the parsley, salt, and pepper. Spoon onto plates.

Serves four.

Cook's note: If you can't find salt-free Cajun or Creole seasoning blend or just prefer to make your own, stir together 1 teaspoon each chile powder, onion powder, garlic powder, dried thyme, paprika, and ground cumin in a small bowl. Makes 2 tablespoons. Store in an airtight container for up to 6 months.

Nutrition values per serving: 207 calories, 3.5 g fat (0.5 g saturated),37 g carbohydrates, 5 g fiber, 9 g protein, 12 mg cholesterol, 420 mg sodium.

"Healthy Soul Food Recipes" by the American Heart Association (2007 Published by Publications International, Ltd.)