Weekly Recipe #304: Brussels Sprout Sweet Potato Hash

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Photo credit: Juli/Flickr

By Hillary Argyle, Dietetic Intern [University of Minnesota]

Brussels sprouts and sweet potatoes are a delectable combination. This hash is a tasty dish that can be eaten for any meal of the day!

The sweet potatoes are packed with calcium, potassium and vitamin A and C while the Brussels sprouts offer B vitamins, vitamin C, fiber, many antioxidants and even some protein. Eggs are a rich source of protein and fat soluble vitamins, A,D,E and K, as well as many other nutrients.

Brussels Sprout Sweet Potato Hash

Serves 3

Ingredients:

  • 1 tbsp. extra virgin olive oil
  • 2 large sweet potatoes, cubed
  • ½ small red onion, diced
  • 12 oz. Brussels sprouts, stemmed and sliced
  • Salt and ground pepper, to taste
  • 3 eggs

Directions:

  1. Add the olive oil, sweet potatoes and onion to pan and cook for about 7 minutes, or until soft, stirring occasionally.
  2. Stir in Brussels sprouts and salt and pepper to taste and cook until Brussels sprouts are fork tender.
  3. Make three wells in the hash and crack an egg into each.
  4. Cover and cook until eggs are cooked. Serve immediately.

Tips:

  • I like to remove the outer leaves of Brussels sprouts before cooking them, as it takes away some of the bitterness.
  • Sweet potatoes can take a long time to cook, so I like to microwave mine for a few minutes to soften them before cutting them up.
  • Omit the eggs to use the hash as more of a side dish.

Nutrition Information:

Per serving: Calories 230, Fat 5g, Saturated Fat 2 g, Protein 12 g, Carbohydrates 35 g, Fiber 8 g, Sodium 168 mg

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