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Sweet Potato Hash with Kale October 10, 2014Cook0 Comments

There’s just something about the sweet flavor of sweet potatoes mixed with the robust flavor of garden fresh kale. Add a beautiful over-easy egg on top, watch the yolk run over the whole thing, and you’ve got a breakfast of champions. What’s great about this dish is that you can spice it up whatever way you’d like. Want to add a bit of oregano and basil? Not a problem! Keep it simple with salt and pepper? Perfect. For my version, I chose to add a mixture of cayenne, garlic, cumin and parsley, giving the dish many different layers of flavors.

If you have a bit more time in the morning, roasting the sweet potato makes it extra sweet and delicious. Since I was strapped for time (as most of you probably are), I diced the sweet potato up into small pieces and sautéed it with my greens. If you’ve got an onion laying around, you should dice that up and add it into the mix as well!

This can be eaten without the egg on top, but come on, the egg truly brings the entire dish together (not to mention adds tons of healthy protein – the best way to start your day).

The sweet potato packs in tons of vitamin b6, which help reduce the risk of degenerative diseases as well as heart attacks. They’re also a great source of vitamin C, D, iron and magnesium. If you don’t already know, kale is a nutrient powerhouse. It’s high in iron, vitamin K, C, and A, is full of antioxidants, is anti-inflammatory and is great for detoxing your body. Seriously, one bite of kale and you’ll instantly feel healthier.

This recipe creates one serving.

SweetPotato1

Ingredients:

1 small sweet potato
1 spring onion
2 large leaves of kale
2 tsp coconut oil
1/8 tsp cayenne
1/8 tsp garlic powder
1/8 tsp cumin
1/8 tsp parsley
salt and pepper, to taste
1 egg

 

Method:

1

Slice the sweet potato into small pieces. You can make them whatever size you’d like, but the smaller they are, the faster they’ll cook. I diced mine up pretty tiny. Once you’ve diced your sweet potato, slice up your spring onion as well.

2

Heat your oil in a pan over medium heat. Once the pan has heated, add in your sweet potato, spring onion, cayenne, garlic powder, cumin, parsley, salt and pepper.

3

Let this cook for 12 minutes. Once 12 minutes have gone by, separate the kale leaves from the steams, chop them up into small pieces, and add them to the sweet potato / spring onion mixture. Let cook for an extra 5-8 minutes – until sweet potato is tender.

4

While this is cooking, prepare your egg how you’d like it. I chose to make mine over-easy, since the egg yolk adds a delicious flavor as it runs over the final dish.

5

When sweet potato is fully cooked, transfer sweet potato mixture to a plate, top with your egg. Eat, enjoy, and feel the benefits!

 

Nutrition Facts per Serving:

  • Calories: 230
  • Total Fat: 13.5g
  • Saturated Fat: 9.2g
  • Cholesterol: 164mg
  • Sodium: 133mg
  • Potassium: 687mg
  • Carbs: 20.1g
  • Fiber: 3.1g
  • Sugars: 4.3g
  • Protein: 8.8g

 Download our printable version here

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With love from Teach This

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