Serves 4: With the addition of the fried egg, or any protein this side dish can serve as the main meal. For more flavor, consider adding in some diced bell pepper, jalapenos, or chili pepper flakes. The recipe can be doubled, and frozen for later use.

Tools Needed: Chopping board, vegetable knife, vegetable peeler, large skillet, wooden spoon or spatula

Ingredients:

  • 1 large sweet potato, peeled & diced
  • 1 yellow onion, diced
  • 1 lg. or 2 sm. apples
  • 2-3 Tbsps. extra virgin olive oil
  • Garlic powder, salt & pepper, to taste

Instructions: 

Preheat a large cast iron skillet over medium heat. Add the oil, then add the diced sweet potatoes. Use a wooden spoon to give them a stir to coat them in the oil. Sprinkle them with half the salt, and let them cook, stirring occasionally, for 3-5 minutes.

Next, add the apples and onion, and season them with the pepper and garlic powder. Don’t add the rest of the salt just yet, it won’t let the onions brown. Give it all a good stir and let it cook for another 5-7 minutes. Stir it occasionally and adjust the heat if needed to avoid burning.

Season with the rest of the salt, stir, and remove from the heat. The hash is done when all of the vegetables are soft and slightly brown and caramelized.

Fry up some eggs in a separate pan if desired, and place them on top of the hash to serve.

Tips: With the addition of the fried egg, or any protein this side dish can serve as the main meal. For more flavor, consider adding in some diced bell pepper, jalapenos, or chili pepper flakes. The recipe can be doubled, and frozen for later use. If freezing, toss with some olive oil in a bowl after the hash has cooled, and place individual pieces on a baking tray lined with parchment or waxed paper. Allow to freeze, then place into a heavy plastic freezer bag, being sure to expel as much air as possible before sealing. Frozen hash will keep for up to three months. To reheat, place hash into the oven on 300 degrees for 5 to 10 minutes, or stir fry in a pan over a low heat. If microwaving, set the power at 50% before reheating in 1 minute bursts, stirring between heatings until thoroughly heated.  

Nutritional Facts: Calories: 85 ~ Carbs: 15.5g ~ Total Fat: 2.4g ~ Sat. Fat: 1g ~ Sodium: 636mg ~ Fiber: 3g ~ Sugars: 3g ~ Protein: 5g (with fried egg)