Sweet Potato and Kale Hash with Fried Eggs

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Ingredients Minutes Calories
Prep Cook Servings
30 min 20 min 2
Sweet Potato and Kale Hash with Fried Eggs
Health Rating


3 cup Sweet potato (small cubes)
1/4 cup Maple syrup
1 tbsp Rosemary, fresh (minced)
1 pinch Sea salt (or to taste)
1 dash Black pepper (or to taste)
3 tbsp Butter, salted
1 medium shallot(s) Shallots (diced)
2 sprig Thyme, fresh
1 cup Kale
4 medium egg Egg


1. Bring a large pot of water to a boil. Blanche the sweet potato cubes for 2 minutes. Drain and rinse them under cold water. Drain well. Place the potatoes in a medium bowl.

2. Add the maple syrup, rosemary and salt and pepper to taste and give it all a good toss. Put the bowl in the refrigerator for about 15 minutes.

3. Heat a large frying pan over medium heat and then add the butter and shallot. Just as the shallots begin to soften, add the sweet potato and any liquid that's collected at the bottom of the bowl as well as the sprigs of thyme.

4. Sauté over medium-high heat for 15 to 20 minutes, stirring occasionally. You want the sweet pota­toes to get a crisp, toasty brown. Then add your kale to the pan and gently mix it into the pota­toes. Allow it to cook for about 3 to 5 minutes.

5. Meanwhile, heat a separate, large frying pan over medium heat. Once the pan is good and hot, melt a pat of butter and then slowly crack all four eggs into it. Just let the eggs sit. Allow the eggs to cook until the whites are set and the edges start to curl up. If the whites in the middle of the eggs are not set, but your edges are browned and curled, you can cover the pan for 2 minutes.

6. Serve a hearty scoop of hash with a fried egg on top.

Nutrition Facts

Per Portion

Calories 633
Calories from fat 247
Calories from saturated fat 126
Total Fat 27.4 g
Saturated Fat 14.0 g
Trans Fat 1.1 g
Polyunsaturated Fat 2.2 g
Monounsaturated Fat 8.5 g
Cholesterol 386 mg
Sodium 451 mg
Potassium 1226 mg
Total Carbohydrate 79 g
Dietary Fiber 8.6 g
Sugars 32 g
Protein 17.2 g

Dietary servings

Per Portion

Meat Alternative 1
Vegetables 3.9

Energy sources




are a great source of protein and contain important B vitamins!

Sweet Potatoes

contain beta carotene which is converted into vitamin A in the body which is important for healthy vision and immunity!