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(2 votes, average: 4.50 out of 5)
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It’s easy to eat your colors with this deliciously easy sweet potato hash! Its multitude of reds, oranges, and greens signal that you’ll have your vitamins covered in one go, plus it’s topped with an egg to add protein. The hash is fast to pull together, perfect during radiation or chemotherapy when quick one dish meals are a boon. Use frozen or pre-cut kale to save time if you’re tired. The results are worth it. You’ll find this nutritious hash so good, so tasty, you’ll still be cooking and eating it long after treatment’s a memory.
Preparation
- Heat a medium sauté pan over medium-high heat and add canola oil. (Add turkey bacon to the pan and cook for about 5 minutes, until starting to crisp.)
- Add garlic and cook until fragrant, about 2 minutes. Add the sweet potatoes and cook for about 5 minutes, or until they begin to soften.
- Add the onions, red peppers, and yellow peppers to the pan. Season with salt and pepper and cook for about 10 minutes, stirring occasionally. The onions should start to caramelize.
- Add the kale to the pan and wilt. Season with salt and pepper. Add ½ cup water to steam if potatoes haven’t cooked through.
- Serve with soft boiled eggs.
Alex Schmaus, Drexel Food Lab
Ingredients:
- 2 teaspoons canola oil
- 2 slices turkey bacon, diced (optional – see Ann’s Tips)
- 2 cloves garlic, minced
- 1 large sweet potato, small dice
- 1 small onion, diced
- 1 medium red pepper, chopped
- 1 medium yellow pepper, chopped
- 1 ½ cup chopped kale ( see Ann’s Tips)
- salt and pepper to taste
- 4 soft boiled eggs
Nutritional Information
Calories
160 cals
Fat
8 g
Saturated Fat
2 g
Polyunsaturated Fat
2 g
Monounsaturated Fat
4 g
Carbohydrates
14 g
Sugar
4 g
Fiber
3 g
Protein
8 g
Sodium
420 mg
*per serving
Ann's Tips and Tricks
To make this a vegetarian dish, instead of turkey bacon in step 3 when the the sweet potatoes, onions, and peppers are soft and caramelized, stir in 1 teaspoon of sweet smoked paprika and cook for a minute before adding the kale. Or in Step 1 you can use tempeh bacon strips, only be aware it won’t crisp like bacon.
