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Quick and Healthy Sweet Potato Hash

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Quick and Healthy Sweet Potato Hash | 31Daily.com

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Sweet Potato Hash is a quick and healthy light meal, perfect for brunch, late dinners or mid-day Saturdays. Made in one skillet, sweet and spicy… and oh-so-delicious!

Cultivated in Peru, South America and throughout the Pacific islands, sweet potatoes became a dietary staple by the time Columbus arrived in the West Indies. In fact, he is credited with bringing it to the Western world.

An early American cookbook, The Virginia Housewife, published in 1824, lists recipes for boiled and stewed sweet potatoes, sweet potato pudding, and sweet potato buns– a delicious sweet dinner roll made with mashed sweet potatoes mixed with flour, sugar, spices, yeast, and butter.

Rich in vitamin A and antioxidants and also containing vitamins C, E, and thiamin, sweet potatoes are a healthy source of complex carbohydrates and fiber.

Hash is an American favorite, for sure, but variations of this dish can be found worldwide. In Denmark, it’s called Biksemad, Sweden– Pyttipanna, in Austria, it’s known as Tyrol. Even Malaysia has a similar dish, bergedil, featuring minced meat, potatoes, and onions.

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Sweet Potato Hash

This quick and healthy sweet potato hash is a delicious, easy and healthy treat for a late night dinner, brunch… or mid-day Saturday light meal. Sweet and starchy, flavorful… with a touch of heat.

My guys love the added heat, but if you prefer, remove the seeds from the jalapeno and omit the cayenne. Or… add more if you love the added spice.

closeup of plated sweet potato hash with egg

thumbnail closeup of sweet potato hash

Quick and Healthy Sweet Potato Hash

Sweet Potato Hash is a quick and healthy light meal, perfect for brunch, late dinners or mid-day Saturdays. Made in one skillet, sweet and spicy... and oh-so-delicious!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4 servings
Author: Stephanie Wilson

Ingredients 

  • 1 tablespoon olive oil
  • 1/2 red onion chopped
  • 2 cloves garlic minced
  • 2 large sweet potatoes peeled and 1-inch diced
  • 1 jalapeno minced (with or without seeds)
  • 1 bell pepper 1-inch diced
  • 1 teaspoon thyme leaves 1/2 teaspoon dried
  • 1 teaspoon rosemary leaves minced (1/2 teaspoon dried)
  • 1/4 teaspoon cayenne
  • 2 green onions sliced
  • 4 large eggs

Instructions

  • Preheat the oven to 425 degrees F.
  • Heat olive oil in a large skillet over medium-high heat. Once the skillet is very hot, that's important, add the diced sweet potatoes, and salt to taste. Let the potatoes brown in the skillet to get that nice crispy crust, stirring occassionally. Then cover the skillet and let cook, about 10 minutes, stirring occasionally.
  • Meanwhile, dice the onion, mince the garlic cloves, dice the peppers, slice the green onions, mince the fresh rosemary and strip the thyme leaves from their stems. Once the sweet potatoes begin to soften, add the onion, garlic, peppers and green onion to the skillet. Cook for 5 minutes or until the sweet potatoes and peppers are tender.
  • Sprinkle the fresh herbs over the sweet potatoes and stir. Create 4 wells inside the vegetables to nestle the eggs. Crack one egg into each well. Transfer the skillet to the oven and bake until the eggs are just beginning to set, about 7 to 8 minutes. The yolk should move a little. Remove from the oven, season to taste with salt and freshly cracked pepper.

Notes

Sweet Potatoes:
Peeling the sweet potatoes in this recipe is optional. Leaving the peel on retains additional nutients and fiber, plus delivers a unique flavor. They also hold their shape a bit better. If peeling your sweet potato, be sure to let a crispy skin develop in the cooking process to help keep their shape.

Nutrition

Calories: 210kcal | Carbohydrates: 28g | Protein: 8g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Trans Fat: 0.02g | Cholesterol: 164mg | Sodium: 128mg | Potassium: 561mg | Fiber: 5g | Sugar: 7g | Vitamin A: 17375IU | Vitamin C: 48mg | Calcium: 74mg | Iron: 2mg

Nutritional information is only an estimate. The accuracy of the nutritional information for any recipe on this site is not guaranteed.

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Course: Breakfast
Cuisine: American
Keyword: Quick and Healthy Sweet Potato Hash, Sweet Potato Hash

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Quick and Healthy Sweet Potato Hash | 31Daily.com

6 Comments

    1. Yes, peeling the sweet potatoes is just fine. Be sure to let a crispy skin develop in the cooking process so that it retains its shape.

    2. Does is have to finish in the oven? Or could I just cover it & leave it on low for a bit on the stove? 425°F is high to get the oven up to for 7 to 8 minutes of cook time.

      1. Hi Jill, I think finishing it on the stovetop would be fine. I always have two or three things waiting for oven space, but you make a good point. It may take a bit longer on the stovetop depending on the temperature.

    1. Hi Kelly, the serving size is about a cup. However, depending on the size of the sweet potatoes, you may have more or a little less. I like to choose medium to large sized sweet potatoes that equal around 2 pounds total.

5 from 1 vote (1 rating without comment)

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