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Sweet Potato Hash

We love the recent craze of healthy sweet potato recipes and anything with black beans. This is a quick and easy meal to throw together that is not only delicious but stuffed with healthy nutrients - can't go wrong with that! This is a great twist on your father's eggs and hash browns so we also look at it as a healthy comfort food.

For 3/4 cup of fried potato hash browns you are talking 140 calories and 6 grams of fat – and that is only 1 ingredient.  Compare that to a medium sweet potato with 103 calories and 0.2 grams of fat (no  saturated fat!).  Not to mention the HUGE fiber boost at 3.8 grams while the hash browns only have 1 gram of fiber.

So go ahead and enjoy this dish for breakfast, lunch or dinner!

Ingredients:

  • 2-3 med sweet potatoes peeled and diced small (about enough for 2 cups, diced)
  • 2 tsp olive oil
  • 2 Anaheim or New Mexico green chile peppers, diced small (a jalapeno would work well here too – make sure you take the seeds and ribs out first!)
  • 1 medium onion, diced
  • 2 stalks celery, diced
  • 2 cloves garlic, minced
  • 1 cup black beans, drained and rinsed
  • 1/4 low-sodium salsa
  • 1/4 cup dried cilantro
  • 4 eggs

Directions:

  1. Heat a large skillet over medium heat
  2. Add potatoes, 3/4 cup water and oil
  3. Bring to boil, partially cover and cook 15 minutes – until potatoes are tender
  4. Drain any remaining water
  5. Add chile peppers, onion, celery and garlic – cook 5 minutes until tender
  6. Add beans and tomatoes – cook another 5 minutes
  7. Remove from heat stir in cilantro
  8. Spray small pan with cooking spray and add eggs one at a time
  9. lightly ”fry” – over easy – turning once to cook on both sides – yolk should remain runny
  10. Place egg over 1 1/2 cup of hash mixture
  11. Season with salt and pepper if desired

Serves: 4

Nutritional Information:

Calories 252
Protein 13g
Carbs 35g
Fat 8g
Sat Fat 2g
Fiber 8g
Sugar 9mg


 

 



 

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