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Sweet Potato Hash with Egg

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.

  • 1 hour
  • 4 Servings
  • $3.00 - $5.99

Ingredients

  • 2 large sweet potatoes
  • 1 cup water
  • 1 tablespoon vegetable oil
  • 1 teaspoon vegetable oil
  • 2 chicken sausages
  • 1 small yellow onion
  • 1 bell pepper
  • 2 cloves garlic
  • 4 large eggs

Steps

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 to 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.

Ingredients

Serving Size: 3-4 ounce

NutrientsAmount
Total Calories346
Total Fat14 g
Saturated Fat3 g
Monounsaturated Fat4 g
Polyunsaturated Fat5 g
Linoleic Acid2 g
α-Linolenic Acid0.1 g
Omega 3 - EPA2 mg
Omega 3 - DHA19 mg
Cholesterol252 mg
Carbohydrates35 g
Dietary Fiber6 g
Total Sugars8 g
Added Sugars included0 g
Protein20 g
Minerals
Calcium93 mg
Potassium864 mg
Sodium405 mg
Copper505 mcg
Iron4 mg
Magnesium56 mg
Phosphorus274 mg
Selenium17 mcg
Zinc3 mg
Vitamins
Vitamin A941 mcg RAE
Vitamin B60.7 mg
Vitamin B121.2 mcg
Vitamin C48 mg
Vitamin D1 mcg
Vitamin E2 mg
Vitamin K14 mcg
Folate45 mcg DFE
Thiamin0.2 mg
Riboflavin0.5 mg
Niacin5 mg
Choline149 mg

Source:

  • USDA Center for Nutrition Policy and Promotion