This Sweet Potato Breakfast Hash have so much flavor,naturally sweet and great for breakfast item or side dish. A simple and easy breakfast ready in 30 minutes (or less).
I do not remember being into Sweet Potato before. What I remember was eating this boiled while I dip it in sugar or sometimes with a slather of condensed milk on it. Oh it was so good! So good that it was so bad. I stopped doing that a long time ago, and I only do it occasionally whenever I have a leftover condensed milk to finish. To make a more healthy eating habit, I started baking sweet potato for breakfast, making them into sweet potato hash. There’s so many ways you can make Sweet Potato Hash, and every time it is a new variation. This one is really simple, I guess what makes this different from most Sweet Potato Hash is the way it was cut. I had it shredded rather cut into cubes. It cooks faster which makes it a quick breakfast option. The only thing to watch out for it that it could get mushy too quick if you over cook it. I like mine in between, not too mushy and not too firm. You can definitely make the entire process on stove top, or you can finish it off in the oven. Again, it depends how much time you have on your hands. Definitely, stove top is the quick way to get your hands on this delicious Sweet Potato Hash. Whichever you choose, you are guaranteed to end up with a satisfying filling
Some Facts About Sweet Potato
- Sweet Potato is not the same as Yam.
- Sweet Potato is high in glycemic index (GI), which makes unsuitable for people with type 2 diabetes.
- Sweet potatoes are mainly composed of carbs. Most of the carbs come from starch, followed by fiber. This root vegetable is also relatively low in protein, but high in fiber.
- Depending on the variety, sweet potato flesh can vary from white to orange and even purple.
- February is National Sweet Potato Month
- North Carolina’s official vegetable is the sweet potato
- Sweet potatoes are high in beta carotene, vitamins E and C, iron, potassium and vitamin B6.
The nutrition facts for 3.5 ounces (100 grams) of raw sweet potatoes are
- Calories: 86
- Water: 77%
- Protein: 1.6 grams
- Carbs: 20.1 grams
- Sugar: 4.2 grams
- Fiber: 3 grams
- Fat: 0.1 grams
How to Store Sweet Potato
Did you know that storing sweet potatoes in the refrigerator will produce a hard center and unpleasant taste? So instead of storing it in the refrigerator, store your sweet potatoes in a cool, dry, well-ventilated container. Sweet potatoes can be stored for up to two weeks.
What are the Ingredients for Sweet Potato Hash
- Sweet Potato – cut into cubes, do not cut too small to avoid getting mushy during cooking
- Spices – Salt, peppers, cumin, dried parsley, paprika, turmeric, Italian seasoning – this can be substituted with other seasoning. Cajun seasoning, taco seasoning or other herbs and spices
- Bell Peppers – I like using different colors for a more vibrant dish, but a single color bell pepper is just as fine
- Egg – I like mine either cracked on top or cook separately. Either way it works.
How to Make Sweet Potato Hash
First thing first. Make sure to have the complete ingredients for easy prep of this dish. It makes a lot faster when you have all ingredients ready to grab. Start heating the pan in low heat while you work on the Sweet Potato. Peel, wash and grate Sweet Potato using a cheese box grater. Use the largest shred. Add oil, garlic, sweet potato, salt, pepper and cumin and bell peppers. Cook for about 2 minutes. Make sure to try eating the sweet potato to check if it is already cook, this way you can cook longer if needed.
you have an option to crack the egg on top of the hash sweet potato. Make a well or cavity then crack the egg on the cavity. Sprinkle some salt and pepper then cover and cook until the egg is cook to your liking. Another option is to cook the egg separately and just top it before serving. You can make poach egg, hard or soft boiled egg, sunny side up or fried egg.
This is a good make-ahead breakfast. Make it without the egg at night and store it in the refrigerator. In the morning, cook the egg separately and top before serving. You can also crack the egg on top, cover and cook until the egg is to your liking.
- 3 tablespoon Olive Oil
- 1 Large Sweet Potato – diced
- 1/4 cup Onion – chopped
- 1/2 medium size Green Bell Pepper – diced
- 1/2 medium size Red or Yellow Bell Pepper – diced
- 1 Small Jalapeño Pepper – diced and seed removed
- 3/4 teaspoon Salt
- 1/4 teaspoon Black Pepper
- 1/4 teaspoon Cumin
- 1/4 teaspoon Turmeric
- 1/4 teaspoon Paprika
- 1/2 teaspoon Italian Seasoning
- 1/2 teaspoon Parsley
- 1 clove Garlic – minced
- 2 Eggs – cook to your preference
- Mix the Spices: In a small bowl, mix salt, black pepper, cumin, turmeric, paprika, Italian seasoning and dried parsley.
- Season the Sweet Potato: Wash, remove the skin and shred the sweet potato using a box grater. Sprinkle half of the spices to the diced sweet potato.
- Alternatively, you can also but the potato in cubes. If doing this, you will have to extend the cooking time as cube sweet potato cooks longer than the shredded one.
- Cook the Sweet Potato: In a heated pan, add 1 tablespoon of oil and saute the onion for 1 minute. Add the sweet potato, bell peppers, jalapeno pepper and remaining spice mix. Cover an cook for 2 minutes or until the vegetables are cook to your preference. Taste and adjust seasoning as desired.
- Crack egg on top, cover and cook for another 3 minutes or until the egg is cook to your liking.
- Alternatively, you can also cook the egg separately. Fried egg or poach egg is a good option.
Nutritional Information was calculated using Veryfitwell Recipe Calorie and Nutrition Calculator. For details about Nutritional Information in this website, please read the Disclaimer page.
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