Sweet Potato Hash

January 28th, 2014 | Posted by Alison Spath in Lunch

Today we’re making sweet potato hash.

Sweet Potato hash

And by we I mean *I*, and by today I mean *yesterday*.

Whoever, whenever – sweet potatoes are cheap, healthy and delicious.  One of the best things about this series of affordable healthy foods is that it’s encouraging me to find new ways to prepare a bunch of my favorite foods so I don’t bore us all to tears with the same old, same old.

Well cry not my potato loving friends!  Sweet potato hash is new to me and was a welcome change from my default roasted sweet potatoes that I always make.  (If sweet potato hash is not new to you – then here, have a tissue.  And I guess I did still roast them, but still – THIS IS DIFFERENT!)

Pre-heat oven to 350.   In a big oven safe skillet (mine is cast iron) saute a bell pepper and white onion in some coconut oil,

Peppers and Onions

and let your vegetables cook while you peel and cube a few sweet potatoes.

Peppers and Onions

Add your sweet potatoes to the skillet, season with salt and any desired herbs and spices (like thyme, parsley or garlic) and then transfer to the oven to bake for about 40 minutes.  Cooking time will vary based on the size of your potatoes, so don’t be afraid to check on them and stir them around a bit, especially after they’ve been in the oven a while.

Sweet Potato hash

I chose to pull them out oven at about the half way point and cracked a couple of eggs straight into the pan when the potatoes were soft but still had some cooking left to do.

Cracked Two Eggs

(It would have been 4 eggs but Zak wanted his eggs scrambled so I cooked his separately.)

With the eggs in the pan, this went back into the oven for the rest of the 40 minutes, until egg whites were firm.

I had never done this before, the appearance of these eggs was totally deceiving –

Eggs over sweet potato hash

They never stopped looking underdone, but I finally poked them at the 20 minute mark to discover both the white AND yolk were cooked completely through!  My intention was for the yolks to be a little runny but they were solid.  Word to the wise: if you want runny yolked eggs, check them sooner rather than later.

Eggs over sweet potato hash

Either way, the eggs were still good, especially served in a bed of soft sweet potatoes that were perfectly paired with the peppers and onions.

Eggs over sweet potato hash

The next I make this I will cook some sausage or bacon first and then cook all vegetables in the rendered fat.  You could shred the potatoes if you like shredded hash browns – they would cook faster that way too.  I prefer cubed hash browns though, and next time I will leave the skin on.

We had this for lunch, but this would make a great breakfast, brunch or dinner.  No matter what time of day, this is one affordable, good-for-you, meal.  Three sweet potatoes (nearly 2 lbs) cost me just over $2.50 – a steal!  (a steal that I paid for, yo.)  Sweet potatoes are high vitamin A, vitamin C, potassium and manganese – “a pivotal component in the metabolism of carbohydrates which helps support healthy blood sugar levels” and can help you leaving more satisfied for a longer period of time.

I’m sold!  Let’s eat.

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3 Responses

  • Annie says:

    Oh I make that!!!!! WITH THE EGG ON TOP

    breakfast lunch and dinner… total crowd pleaser…only I use yams. btw..what is the difference besides one is oranger??

    I always get them confused.

    LOVIN your list and my mouth is watering for another batch of coconut milk curry lentil chili….OH MY

    • I think the orange ones are actually yams – but everybody calls them sweet potatoes so I’m rollin’ with it!

      Glad you’re loving the lentils, I’ve made them again since our potluck, we needed our own batch. :)

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