Rustic Sweet Potato Hash

8 30 373
Ingredients Minutes Calories
Prep Cook Servings
20 min 10 min 1
Rustic Sweet Potato Hash
Health Rating
A healthy, rustic breakfast that is satisfying and delicious.

Ingredients


1 medium potato Sweet potato
1 tbsp Ghee
1/4 cup Yellow onion (chopped)
2 cup Spinach
1 cup chopped Tomato
1/4 tsp Black pepper (to taste)
1/4 tsp Garlic powder (to taste)
1 large egg Egg

Instructions


1. Use sweet potato leftovers, or prepare a sweet potato by quickly washing, poking with a fork, and loosely wrap in a wet paper towel. Then, microwave for 3 minutes, test for softness, flip it and return it to the microwave for another 2-3 minutes. Don’t over-cook it or it will get tough. Let it cool and dice into ¼ inch pieces.
2. Heat a skillet on your stove-top over medium heat. Add your ghee and let it warm up for 15 seconds (be sure to not let it burn). Add your sweet potato pieces and let them start to brown (lid on), stirring every 1-2 minutes.
3. Meanwhile, dice your onion, cut your tomato and pull out your spinach. Keep moving your sweet potatoes around and make sure they are browning.
4. Add the onion to the potato and let it cook for about 2-3 minutes. Next, add your spinach and let it wilt (about 2-3 minutes).
5. Just before you are ready to put your egg in, add the tomato, a dash of pepper and garlic powder then stir the mixture to incorporate. Push everything to the center of the pan.
6. Directly and carefully crack your egg(s) on top of the hash. Put the lid back on immediately. Allow it to cook 1- 2 minutes with the heat still on. Remove your skillet from heat and let your eggs sit another 3-5 with it off. The heat inside the pan should cook the egg. Check it- if the egg is not cooked to your preference, it may need additional time on the burner or with the lid on.
7. Serve immediately.

Nutrition Facts

Per Portion

Calories 373
Calories from fat 159
Calories from saturated fat 82
Total Fat 17.7 g
Saturated Fat 9.1 g
Trans Fat 0.7 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 5.3 g
Cholesterol 224 mg
Sodium 198 mg
Potassium 1361 mg
Total Carbohydrate 41 g
Dietary Fiber 8.4 g
Sugars 12.8 g
Protein 12.4 g

Dietary servings

Per Portion


Meat Alternative 0.6
Vegetables 6.2

Energy sources


Pygal44%466.1743166501966178.445554981466543%307.9602160996058245.1032138249085813%344.38710459699064114.8015948973153444%43%13%CarbohydratesFatProtein

Notes:

Quick Tips:
You can add any vegetables of your choice to the mix, and regular potatoes work nicely here too. For vegan option, use crumbled tofu.

Recipe from:
Breakfast