Sweet Potato Hash Recipe – Healthy Sweet Potato Recipe

Clean Eating Claudia — Sun, 05 Jan 2014 01:13:49 +0000

I LOVE breakfast! It really is the most important meal of the day and it just happens to be my favorite. I know that I’ve mentioned previously that I like to eat small, frequent meals throughout the day and they normally range from 200-300 calories per meal and that’s every 2-4 hours just to keep my metabolism humming throughout the day. For breakfast, err brunch is more like it, I made my sweet potato hash with eggs. Sweet potatoes are fantastic because they’re a great source of vitamins B6, C, D as well as potassium, iron, beta carotene, and is low glycemic so it doesn’t spike your blood sugar leaving you fatigued afterward. It’s one thing to be a super healthy food but it’s another to be great tasting too!

For this recipe you’ll need the following:

3 small sweet potatoes about 5″ in length
1 med bell pepper chopped
1/2 yellow onion chopped
1 clove of garlic minced
2 tsp dried thyme
1 tsp garlic powder
1/4 tsp ground pepper
1/4 tsp cayenne pepper (optional)
pinch of kosher salt
Non-stick cooking spray

To get started I peeled my sweet potatoes and chopped my onion, bell pepper, and minced my clove of garlic. I ended up cutting the larger sweet potato in half and saved the other portion for later today therefore I have three sweet potatoes of about equal size.

I then sliced and quartered my sweet potatoes so that they’d fit nicely in my food processor.

Place the quartered sweet potatoes in a food processor and pulse until the potatoes are finely chopped as pictured below. This allows them to cook faster!

In a skillet sprayed with a non-stick cooking spray and on medium high heat, add the bell pepper to the pan and cook for two minutes stirring frequently. Add the chopped onions and continue cooking for an additional two minutes to soften the veggies. Lastly add the garlic and cook for 20-30 seconds.

Add the sweet potatoes to the skillet and add the thyme, garlic powder, ground pepper, pinch of salt, and if you’re anything like me, you like SPICE so go ahead and add that cayenne too!

Continue cooking and stirring the hash frequently for the next 6-7 minutes or until the sweet potato begin to take on the deeper red-orange color. You can also take a quick taste test and if the consistency is softer, your hash is ready to serve! Spoon onto a plate and place eggs right on top as pictured below. This is Coach Kozak’s plate but I served mine with two egg whites for a breakfast that clocks in at 289 calories! We love salsa around here so a spoonful of tomatillo salsa right on top adds additional flavor without the additional calories. Hope everyone has a great Saturday and gets some good exercise in!

4 Servings
Amount Per Serving
Calories 239.5
Total Fat 0.9 g
Saturated Fat 0.2 g
Polyunsaturated Fat 0.3 g
Monounsaturated Fat 0.0 g
Cholesterol 0.0 mg
Sodium 28.5 mg
Potassium 489.2 mg
Total Carbohydrate 55.5 g
Dietary Fiber 8.2 g
Sugars 3.1 g
Protein 4.4 g

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Sweet Potato Hash Recipe – Healthy Sweet Potato Recipe