Roast Beef Hash Cups with Protein, and Necessary Carbs and Fats

IMG_2613The rutabaga is the secret in this recipe. It will lend a starchy and earthy taste which will work like a potato but deliver healthy and necessary carbohydrates instead.  The apple and orange will add a zesty flavor to balance the spices, creating a very savory hash bite.  These taste amazing when warm, or room temperature after defrosting from the freezer in time for your lunch break.

Post-op patients must remember to add necessary carbs and fats on top of their protein, in order to break down the protein with body fat rather than muscle mass.  Read more about tricking your body with necessary carbs and fats for post-op.


  • 10 slices roast beef deli (50g, 300g)
  • ¼ rutabaga, or 100 grams (1.1g,38c)
  • ½ sweet potato (1g, 56c)
  • 1 small apple  (.3g,58c)
  • 1 medium orange  (.9g,45c)
  • 3 eggs  (18g, 210c)
  • 4 ounces fine cornmeal (8g,355c)
  • 6 ounces Finely Grated Parmesan Cheese (36g, 360c)
  • 2 tablespoons lemon juice
  • 3 tablespoons olive oil (360c)
  • 1 teaspoon salt
  • ½ teaspoon black pepper


  • Preheat oven to 425.
  • Peel and finely shred the rutabaga, apple, and sweet potato.
  • Peel and quarter the orange by hand.
  • Add all ingredients into food processor and mix until roast beef is chopped.
  • In a mini muffin pan, add 1 teaspoon finely grated shredded cheese to each muffin cup. Firmly press with fingers until it resembles a pie crust.
  • Place a heaping teaspoon of mixture into each cup.  Evenly divide the mixture and juices between the entire pan.  With your fingers, press the leftover mixture to form high peaks above the cups. It will settle to half in the baking process.
  • Bake at 425 for 30 minutes.
  • Remove pan from oven and lightly spray all the cups with oil spray.
  • Return to oven to finish baking for 15 more minutes.
  • Allow to cool, and divide into 2 ounce portions, 3 mini bites.

Yields: 36 mini bites, or 12 servings of 3 mini bites each, at 2 ounces. Each 2 ounce portion has 9.5 grams protein, 149 calories

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