Breakfast Hash...for under 350 calories!

Wednesday, May 2, 2012

Hash has carried the negative light for too long! David and Matt have flipped that negative to a positive to this healthy (but still amazing) version of breakfast hash. With switching some traditional ingredients with some new, healthier go from almost 700 calories to not even 300! Let's check out how they made this one work...

2 medium sweet potatoes, peeled and cut into 1/4" cubes
1/2 Tbsp olive oil
2 links uncooked chicken sausage
1 medium yellow onion, chopped
1 red bell pepper, chopped
1/8 tsp cayenne pepper
Salt and pepper to taste
4 eggs, fried sunny-side up
Tabasco sauce

- Place the potatoes in a medium saucepan and cover with water. Bring to a boil and cook until fork tender, about 10 minutes. Drain.
- Heat the oil in a large cast-iron or nonstick skillet over medium heat. Cut open the sausage casing and squeeze the meat directly into the pan, discarding the casing. Saute for 4 to 5 minutes, until the meat is cooked through. Transfer to a plate.
- In the same pan, add the reserved sweet potatoes, the onion and red pepper. Cook until the potatoes and vegetables are browned, about 7 minutes. Return the sausage to the pan, season with the cayenne and salt and pepper. Stir to mix
- Divide the hash among four plates or bowls. Top each serving with a fried egg and Tabasco sauce.

Makes 4 servings/Cost per serving: $1.50 
230 calories
11 g fat(4.5 saturated)
290 mg sodium

You save 451 calories and $5.99 over Bob Evans Pot Roast Hash! 

Recipe from "Cook This, Not that: Easy & Awesome 350-Calorie Meals" by David Zinczenko & Matt Goulding


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