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Sweet Potato Hash Scramble

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You can make this as easy or as complicated as you like and there are an infinite number of variations! This is one of my favorite second dinners on a week night – yes sometimes athletes eat dinner twice! – and I love to mix it up.

Further Food Commentary:

This simple recipe is quite balanced. The chicken sausage provides protein and the sweet potato provides a whole foods source of carbs as well as fiber, vitamins, minerals and powerful anti-oxidants. The bright color of sweet potatoes indicated they contain carotenoids: a class of anti-oxidants to help reduce cell damage and the risk of cancer.


By Dianne Rishikof, MS, RDN, LDN
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Sweet Potato Hash Scramble

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  • Prep Time:10 min
  • Cook Time:15 min
  • Servings: 1

Ingredients

1/2  tablespoon extra virgin olive oil

1 medium sweet potato (skin on, diced into cubes)
1 pre-cooked organic chicken sausage (diced)

1/2 teaspoon fresh ground black pepper
1/2 teaspoon freshly ground garlic sea salt*
2 eggs

Optional garnish – 1/2 avocado sliced or dash hot sauce or spoonful salsa or small handful shredded cheese of your choice

 

*can substitute 1/4 teaspoon garlic powder and 1/4 teaspoon sea salt

Instructions

  1. Heat medium sized non stick skillet over medium heat and add olive oil.
  2. Add potato and sausage to the skillet and stir until lightly coated with olive oil.
  3. Season with black pepper and garlic sea salt. Stir again.
  4. Allow potato and sausage to brown but not burn, stirring often, until fork tender but not too soft.  (If the potatoes are browning too quickly turn the heat down and be patient.)
  5. Crack the eggs directly into the pan and stir with the potato sausage mixture until scrambled.
  6. Plate and top with whatever garnishes you choose.
Heat medium sized non stick skillet over medium heat and add olive oil. Add potato and sausage to the skillet and stir until lightly coated with olive oil. Season with black pepper and garlic sea salt. Stir again. Allow potato and sausage to brown but not burn, stirring often, until fork tender but not too soft.  (If the potatoes are browning too quickly turn the heat down and be patient.) Crack the eggs directly into the pan and stir with the potato sausage mixture until scrambled. Plate and top with whatever garnishes you choose.

Nutrition Information

Per Serving:  Calories: 566; Total Fat: 36g; Saturated Fat: 9g; Monounsaturated Fat: 14g; Polyunsaturated Fat: 3g; Cholesterol: 508mg; Sodium: 2727mg; Potassium: 609mg; Carbohydrate: 32g; Fiber: 6g; Sugar: 8g; Protein: 27g

Nutrition Bonus: Vit A: 387%; Calcium: 14%; Iron: 24%
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