https://www.healthcentral.com/recipe/southwestern-sweet-potato-and-egg-hash
Ulcerative ColitisUC and DietUC Cooking ClubBreakfast Hash

Southwestern Sweet Potato and Egg Hash

This antioxidant-rich breakfast hash starts the day off with a kick!

Southwestern Sweet Potato and Egg Hash
Jamie Vespa, R.D.

A breakfast hash is a great way to up your veggie intake, which is one of the pillars of the Mediterranean diet. This one combines sweet potato and red bell pepper for a double dose of vitamin A, which many UC patients fall short on. Get the scoop on how we developed our UC Cooking Club recipes!

Serving Size

Servings

2
Prep and Cook Time

Total Time

25 min

Ingredients

  • 2 ½ Tbsp. extra-virgin olive oil, divided
  • 2 cups peeled and cubed sweet potato (about ½-in. each)
  • ¾ cup chopped red bell pepper
  • ¼ cup finely chopped red onion
  • ½ tsp. chili powder
  • ½ tsp. kosher salt, divided
  • ¼ tsp. ground cumin
  • 2 large eggs
  • 4 Tbsp. prepared salsa
  • ½ ripe avocado, sliced
  • Fresh cilantro for garnish (optional)

Nutrition Information

Per serving: 460 calories; 30g fat; 5g saturated fat; 186mg cholesterol; 746mg sodium; 39g carbohydrate; 9g fiber; 10g protein; 10g sugar; 84mg calcium; 2mg iron; 963mg potassium

Directions

Step 1Heat 1 Tbsp. oil in a large skillet over medium. Add sweet potato; cook 4 to 5 minutes, until lightly golden. Add 3 Tbsp. water, cover, and cook until tender, stirring occasionally, about 7 to 8 minutes.

Step 2Add 1 Tbsp. oil, bell pepper, and onion to pan with potatoes. Cook, uncovered, until vegetables are tender, about 5 minutes. Season with chili powder, ¼ tsp. of the salt, and cumin; divide mixture between two plates.

Step 3Add remaining ½ tsp. oil to pan. Crack eggs into pan; cook until whites are set, 3 to 4 minutes. Season with remaining ¼ tsp. salt.

Step 4Place one egg on top of each potato mixture. Top each with 2 Tbsp. salsa, sliced avocado, and cilantro for garnish.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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