By Hillary Argyle, Dietetic Intern [University of Minnesota]
Brussels sprouts and sweet potatoes are a delectable combination. This hash is a tasty dish that can be eaten for any meal of the day!
The sweet potatoes are packed with calcium, potassium and vitamin A and C while the Brussels sprouts offer B vitamins, vitamin C, fiber, many antioxidants and even some protein. Eggs are a rich source of protein and fat soluble vitamins, A,D,E and K, as well as many other nutrients.
Brussels Sprout Sweet Potato Hash
Serves 3
Ingredients:
- 1 tbsp. extra virgin olive oil
- 2 large sweet potatoes, cubed
- ½ small red onion, diced
- 12 oz. Brussels sprouts, stemmed and sliced
- Salt and ground pepper, to taste
- 3 eggs
Directions:
- Add the olive oil, sweet potatoes and onion to pan and cook for about 7 minutes, or until soft, stirring occasionally.
- Stir in Brussels sprouts and salt and pepper to taste and cook until Brussels sprouts are fork tender.
- Make three wells in the hash and crack an egg into each.
- Cover and cook until eggs are cooked. Serve immediately.
Tips:
- I like to remove the outer leaves of Brussels sprouts before cooking them, as it takes away some of the bitterness.
- Sweet potatoes can take a long time to cook, so I like to microwave mine for a few minutes to soften them before cutting them up.
- Omit the eggs to use the hash as more of a side dish.
Nutrition Information:
Per serving: Calories 230, Fat 5g, Saturated Fat 2 g, Protein 12 g, Carbohydrates 35 g, Fiber 8 g, Sodium 168 mg
