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.
- Yield
- 4 Servings
- Serving size
- 1 serving
- Rating
- 3.66 of 5 (169 ratings)
Food groups
- Protein Foods: 2 1/2 ounces
- Vegetables: 1 cups
Ingredients
- 2 large sweet potatoes (cut into cubes, about 4 cups)
- 1 cup water
- 1 tablespoon vegetable oil
- 2 chicken sausages
- 1 small yellow onion, peeled and diced
- 1 bell pepper, cored and diced
- 2 cloves garlic, peeled and minced
- 1 teaspoon vegetable oil
- 4 large eggs
Directions
- Put sweet potatoes and water in a skillet and bring to a boil over high heat.
- Reduce heat to low and cook about 20 minutes, stirring occasionally, until the water has been absorbed by the sweet potatoes.
- 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.
- Divide the hash between 4 plates and return the skillet to the stove.
- Reheat the skillet over medium high heat and when it is hot, add the remaining 1 teaspoon oil.
- 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.
- Top sweet potato hash with an egg and serve right away.
Nutrition per serving
| Nutrient | Amount |
|---|---|
| Total Calories | 317.09 |
| Total Fat | 14.5 g |
| Saturated Fat | 3.44 g |
| Monounsaturated Fat | 5 g |
| Polyunsaturated Fat | 4 g |
| Linoleic Acid | 4 g |
| α-Linolenic Acid | 0.3 g |
| Omega 3 - EPA | 0 g |
| Omega 3 - DHA | 0 g |
| Cholesterol | 240 mg |
| Carbohydrates | 31.01 g |
| Dietary Fiber | 4.91 g |
| Total Sugars | 10.21 g |
| Added Sugars included | 0 g |
| Protein | 16.68 g |
| Calcium | 98 mg |
| Potassium | 869 mg |
| Sodium | 375.88 mg |
| Copper | 0 mg |
| Iron | 2 mg |
| Magnesium | 53 mg |
| Phosphorus | 252 mg |
| Selenium | 22 mg |
| Zinc | 2 mg |
| Vitamin A | 1226 mcg |
| Vitamin B6 | 0.6 mg |
| Vitamin B12 | 1 mcg |
| Vitamin C | 47 mg |
| Vitamin D | 1 mcg |
| Vitamin E | 2 mg |
| Vitamin K | 11 mcg |
| Folate | 56 mcg |
| Thiamin | 0.2 mg |
| Riboflavin | 0.5 mg |
| Niacin | 4 mg |
| Choline | 214 mg |
Notes
See how to make this recipe and more on USDA’s MyPlate Kitchen YouTube site.
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Source
Recipe by: USDA Center for Nutrition Policy and Promotion
Published by: the U.S. Department of Agriculture (Center for Nutrition Policy and Promotion / SNAP-Ed) on MyPlate Kitchen at https://www.myplate.gov/recipes/sweet-potato-hash-egg. Federal works are public domain in the United States.