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Eggs and Sweet Potato Hash

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Vegetables and eggs always sit well with me, especially when the vegetables are cooked. This breakfast gives me a head start on my veggie count for the day, plus I get many beneficial nutrients from the eggs.

Further Food Nutritionist Commentary:

What a great way to start your day- with a meal rich in fiber and protein that will keep you full & satisfied. Like Sarah said, you also get a head start on your vegetable intake for the day. This egg & sweet potato hash is an excellent source of potassium (helps our muscles to move, works as an electrolyte), vitamin A (important for vision and our immune system), and vitamin C (also a key player in our immune system, as well as an antioxidant). I agree with Sarah about leaving the skin on the sweet potato- you get a lot more fiber that way! The Dietary Guidelines for Americans, released this year, have changed their recommendations on eggs & cholesterol, now stating that the current research does not show a connection between dietary intake of cholesterol and serum (blood) cholesterol levels. Cholesterol does have positive roles in our bodies, playing a role in cellular structure and our central nervous system.


By Alex Lane MS, RDN/LD

Eggs and Sweet Potato Hash

  • Prep Time:5 minutes
  • Cook Time:10 minutes
  • Servings: 1

Ingredients

1 organic small sweet potato (diced small with skin on)
1/2 organic baby Portobello mushrooms (diced)
1 1/2 teaspoon of butter or preferred heat tolerant oil
2 organic eggs

Instructions

1. Prepare veggies and cook on medium heat in a skillet with 1 teaspoon of butter or preferred oil.

2. After about 5 minutes, as veggies are softening, make a space in the skillet, adding 1/2 teaspoon of butter and cook 2 eggs to preferred doneness.

3. Season as desired with pepper or other herbs. Enjoy immediately.

1. Prepare veggies and cook on medium heat in a skillet with 1 teaspoon of butter or preferred oil. 2. After about 5 minutes, as veggies are softening, make a space in the skillet, adding 1/2 teaspoon of butter and cook 2 eggs to preferred doneness. 3. Season as desired with pepper or other herbs. Enjoy immediately.

Nutrition Information

Per Serving:  Calories: 378; Total Fat: 16g; Saturated Fat: 7g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 2g; Cholesterol: 438mg; Sodium: 249mg; Potassium: 960mg; Carbohydrate: 40g; Fiber: 6g; Sugar: 12g; Protein: 20g

Nutrition Bonus:  Vit A: 667%; Vit C: 58%; Iron: 17%; Calcium: 12%

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