Sweet potato hash
Discover the delightful blend of flavors in our Sweet Potato Hash recipe. Featuring wholesome ingredients like sweet potatoes, red pepper, and spinach, topped with a perfectly cooked egg, this nutritious dish is perfect for any meal of the day. Quick, easy, and packed with vitamins, it's a delicious way to enjoy your vegetables!
- 09 Apr 2024
- Cook time 10 min
- Prep time 5 min
- 1 Servings
- 4 Ingredients
{'title': 'Sweet Potato Hash', 'description': 'A delicious and nutritious meal, Sweet Potato Hash combines the flavors of sweet potatoes, red pepper, spinach, and a perfectly cooked egg. This dish is not only flavorful but also packed with vitamins and nutrients, making it a great choice for a hearty breakfast or a light lunch.'}
Ingredients:
Instructions:
- Dice the red pepper.
- Peel and dice the sweet potato into small cubes.
- Wash and roughly chop the spinach if the leaves are large.
- Heat a large skillet over medium heat and add a drizzle of olive oil or cooking spray.
- Add the diced sweet potato to the skillet.
- Cook for about 10-12 minutes, stirring occasionally, until the sweet potato cubes are tender and slightly crispy on the outside. You may cover the skillet with a lid to speed up the cooking process and help the sweet potato soften.
- Once the sweet potato is nearly done, add the diced red pepper to the skillet.
- Cook for another 3-4 minutes, stirring occasionally, until the red pepper has softened.
- Add the fresh spinach to the skillet.
- Cook for a further 2-3 minutes until the spinach has wilted.
- Season with salt and pepper to taste.
- In a separate small non-stick pan, heat a little olive oil or cooking spray over medium heat.
- Crack the egg into the pan and cook it according to your preference (sunny-side up, over-easy, scrambled, etc.).
- Once the egg is cooked to your liking, place the sweet potato hash onto a plate.
- Top the hash with the cooked egg.
- Serve immediately and enjoy!
Tips:
- Dice the sweet potato into small, even cubes to ensure they cook evenly.
- Use a non-stick skillet to prevent the ingredients from sticking and to make cleaning up easier.
- Add the spinach towards the end of cooking to keep it bright and fresh.
- Top the dish with a fried or poached egg for added richness and protein.
- Season with salt, pepper, and your choice of herbs for extra flavor.
{'summary': 'Sweet Potato Hash is a versatile and wholesome dish that is easy to prepare and full of flavor. With simple ingredients like sweet potatoes, red pepper, spinach, and an egg, you can create a satisfying meal that is perfect for any time of day. Enjoy the rich textures and nutrient-dense qualities of this delicious hash!'}
| Nutrition Facts | |
|---|---|
| Serving Size | 310 grams |
| Energy | |
| Calories 220kcal | 9% |
| Protein | |
| Protein 11g | 8% |
| Carbohydrates | |
| Carbohydrates 33g | 9% |
| Fiber 6g | 16% |
| Sugar 8g | 8% |
| Fat | |
| Fat 6g | 7% |
| Saturated 1.89g | 6% |
| Cholesterol 230mg | - |
| Vitamins | |
| Vitamin A 1300ug | 144% |
| Choline 220mg | 40% |
| Vitamin B1 0.22mg | 19% |
| Vitamin B2 0.48mg | 37% |
| Vitamin B3 1.61mg | 10% |
| Vitamin B6 0.61mg | 36% |
| Vitamin B9 150ug | 37% |
| Vitamin B12 0.57ug | 24% |
| Vitamin C 100mg | 108% |
| Vitamin E 3.08mg | 21% |
| Vitamin K 300ug | 246% |
| Minerals | |
| Calcium, Ca 110mg | 8% |
| Copper, Cu 0.25mg | 0% |
| Iron, Fe 2.61mg | 24% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 200mg | 16% |
| Potassium, K 910mg | 27% |
| Selenium, Se 18ug | 33% |
| Sodium, Na 210mg | 14% |
| Zinc, Zn 1.49mg | 14% |
| Water | |
| Water 250g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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