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Sweet Potato Hash with Egg

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Sweet Potato Hash with Egg
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Sweet Potato Hash with Egg
En Español

Fivestar Rating
(180 votes)
Recipe Total Cost
  • Makes: 4 Servings
  • Cook Time: 60 minutes

The unique hash is made with sweet potatoes sautéed with chicken sausage, onion, bell pepper and garlic. Top with a pan-fried egg for a delicious breakfast.

Ingredients

  • 2 large sweet potatoes (cut into cubes, about 4 cups)
  • 1 cup water
  • 1 tablespoon vegetable oil
  • 1 teaspoon vegetable oil
  • 2 chicken sausages
  • 1 small yellow onion (peeled and diced)
  • 1 bell pepper (cored and diced)
  • 2 cloves garlic (peeled and minced)
  • 4 large eggs

Directions

1.  Put sweet potatoes and water in a skillet and bring to a boil over high heat.

2.  Reduce heat to low and cook about 20 minutes, stirring occasionally, until the water has been absorbed by the sweet potatoes.

3.  Add oil, sausage, onion, bell pepper and garlic to the skillet with the sweet potatoes.  Cook about 20 minutes, stirring occasionally, until the onion is lightly browned and the sweet potatoes are tender.

4.  Divide the hash between 4 plates and return the skillet to the stove.

5.  Reheat the skillet over medium high heat and when it is hot, add the remaining 1 teaspoon oil.

6.  Add the eggs, one at a time, and cook about 3-5 minutes until the whites are solid and the yolks begin to thicken but are not hard. Flip the egg and cook for one more minute.

7.  Top sweet potato hash with an egg and serve right away.

Notes

See how to make this recipe and more on USDA’s What’s Cooking? YouTube site

Source: USDA Center for Nutrition Policy and Promotion

Nutrition Information

Serving Size: 3-4 ounce
Nutrients Amount
Total Calories 346
Total Fat 14 g
Saturated Fat 3 g
Cholesterol 252 mg
Sodium 405 mg
Carbohydrates 35 g
Dietary Fiber 6 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 20 g
Vitamin D 1 mcg
Calcium 93 mg
Iron 4 mg
Potassium 864 mg
N/A - data is not available
Nutrients Amount
Total Calories 346
Total Fat 14 g
Saturated Fat 3 g
Monounsaturated Fat 4 g
Polyunsaturated Fat 5 g
Linoleic Acid 2 g
α-Linolenic Acid 0.1 g
Omega 3 - EPA 2 mg
Omega 3 - DHA 19 mg
Cholesterol 252 mg
Carbohydrates 35 g
Dietary Fiber 6 g
Total Sugars 8 g
Added Sugars included 0 g
Protein 20 g
Minerals
Calcium 93 mg
Potassium 864 mg
Sodium 405 mg
Copper 505 mcg
Iron 4 mg
Magnesium 56 mg
Phosphorus 274 mg
Selenium 17 mcg
Zinc 3 mg
Vitamins
Vitamin A 941 mcg RAE
Vitamin B6 0.7 mg
Vitamin B12 1.2 mcg
Vitamin C 48 mg
Vitamin D 1 mcg
Vitamin E 2 mg
Vitamin K 14 mcg
Folate 45 mcg DFE
Thiamin 0.2 mg
Riboflavin 0.5 mg
Niacin 5 mg
Choline 149 mg
Note: only nutrients that are available will show on this display

MyPlate Food Groups

MyPlate Food Groups
Vegetables
1 cup
Protein Foods
2 1/2 ounces