Sweet Potato and Sausage Breakfast Hash
(0 votes)
(0 votes)
Health Score:
85 / 100
Difficulty:
easy
Difficulty
Preparation:
20 min.
Preparation
ready in 1 hr 15 min.
Ready in
Calories:
438
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 438 cal. | (21 %) | ||
| Protein | 14 g | (14 %) | ||
| Fat | 25 g | (22 %) | ||
| Carbohydrates | 39 g | (26 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 2 mg | (250 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8.8 mg | (73 %) | ||
| Vitamin K | 22.4 μg | (37 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 6 mg | (50 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 50 μg | (17 %) | ||
| Pantothenic acid | 1.7 mg | (28 %) | ||
| Biotin | 9.1 μg | (20 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 106 mg | (112 %) | ||
| Potassium | 857 mg | (21 %) | ||
| Calcium | 54 mg | (5 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 9.2 g | |||
| Uric acid | 101 mg | |||
| Cholesterol | 50 mg | |||
| Complete sugar | 9 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
8
- Ingredients
- 2 large Red onions (peeled and sliced)
- 1 green Bell pepper (rinsed; trimmed and roughly chopped)
- 1 red Bell pepper (rinsed; trimmed and roughly chopped)
- 1 Tbsp butter
- salt (to taste)
- 3 large Sweet potato (scrubbed and cut into bite-size pieces)
- 4 cloves garlic cloves (peeled and minced)
- 3 Tbsps good-quality olive oil
- freshly ground Black pepper (to taste)
- 16 ozs Sausage (Italian or chorizo works well)
- 1 bunch fresh Chives (for garnish)
Preparation steps
1.
Preheat oven to 450º F. Line a baking sheet with aluminum foil or parchment paper.
2.
Melt the butter in a large skillet set over medium-high heat. Add onions and peppers, season to taste with salt. Reduce heat to medium and cook the onions and peppers slowly, stirring frequently for about 15 to 20 minutes, or until softened and caramelized.
3.
Meanwhile, place the sweet potatoes in a large bowl, add minced garlic and olive oil, season with salt and pepper, toss to coat. Set aside.
4.
Add the onions and peppers to the sweet potatoes, toss to blend. Spread the sweet potato mixture in a single layer on the prepared baking sheet. Roast for 30 to 35 minutes, or until the sweet potatoes are fork tender and crispy.
5.
While the potatoes are roasting. Cut the sausage links in half lengthwise and place in a skillet. Brown over medium-high heat, for about 10 minutes, or until nicely browned and crispy. Drain and keep warm.
6.
Transfer hash and sausages to a serving platter. Garnish with fresh chives and serve hot.
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