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Sweet Potato and Kale Hash with a Fried Egg

hash

For some, breakfast is their favorite meal of the day.  The thought of cereal gently bobbing in a bowl of milk excites them.  They aren’t satisfied just keeping it a morning ritual… fanatics want breakfast for dinner too.  Preposterous!  I simply don’t get it.  I’m just not a breakfast person.  Never was.  I don’t like cereal, and the thought of having an omelet for dinner visually angers me.  A banana or a Greek yogurt is pretty much as fancy as I get.

Once in a while, though, when the mood strikes me, I decide to cook up a nice hearty breakfast.  Wanting to eat a bit healthier recently, due to the extra poundage acquired since our wedding in July and because of the constant “encouragement” from my wife, breakfast also has to have some major nutritional value.

If you checked out the smooth and velvety Sweet Potato Hummus recipe from a couple weeks ago, you already know the multitude of health benefits a sweet potato packs.  Up the nutrition ante with some kale thrown in the mix, and you have yourselves a dish even Bob Harper would be happy about.

sweet potato

Tyler and I made this hash together while our better half’s were busy, off running one of those Winter 5Ks.  Something else I don’t get: running a 5K in the dead of winter.  But hey, if they enjoy it, and it gives Tyler and I time to hang out and talk food, I’m all for it :)  Thanks to Tyler for these beautiful photos!

When you’re prepping your sweet potatoes, make sure to give them a fine dice, around 1/4”.  Cutting them bigger is going to greatly increase the time it takes to cook.  I of course learned that lesson the hard way.

sweet potato

I’m really loving shallots lately.  They are a bit milder and sweeter than their onion counterpart.  If you don’t have shallots, though, feel free to substitute a medium or large red onion.

And now that I’m writing this post, I realize that adding in a red bell pepper would have probably been a nice touch (finely dice the same size as the sweet potatoes).  If you have one, try it and let me know :)

shallot

I had a bag of frozen kale from Trader Joe’s in the freezer and used that for this recipe.  After cooking it according to package directions (I did the microwave option), wrap the kale in a couple paper towels and wring out any excess moisture.  Feel free to use fresh kale if you have it, but I like the frozen option because it’s quick and easy!

sweet potato and kale

What really makes this hash complete is the beautiful fried egg on top.  And really, is there anything as beautiful as cutting into a yolk and watching it slowly melt out all over the hash?

fried egg

A little extra sprinkle of pepper on your egg and you’re ready to dig in.  Feel free to also drizzle some sriracha over your finished plate if you’re into that sort of thing (Thanks to Tyler’s brother for that tip… I’m definitely doing that next time).

hash

hash and eggs

 

Sweet Potato and Kale Hash

Ingredients

  • 2 medium sweet potatoes, peeled and cut into a fine 1/4" dice
  • 2 shallots, finely sliced
  • 1 red bell pepper, cut into a fine 1/4" dice (optional)
  • 2 - 3 cups frozen kale (recommended) or fresh kale
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • Pinch red pepper flakes
  • Kosher salt
  • Freshly ground black pepper
  • 4 eggs
  • Extra virgin olive oil
  • Butter (optional)

Instructions

Heat 4 tablespoons of extra virgin olive oil in a large skillet over medium heat. Once hot, add in the finely diced sweet potatoes, finely sliced shallot, cumin, paprika, red pepper flakes, and season very generously with Kosher salt and freshly ground black pepper. You could also add in 1 finely diced red bell pepper if you have one (I didn't have one, but I will probably add this next time).

Cook mixture, stirring occasionally, until sweet potatoes are cooked through and tender, about 15-18 minutes.

If using frozen kale (recommended, it's so quick and easy!), heat it according to package directions, then wrap kale in a couple paper towels and wring out any excess moisture. If using fresh kale, remove ribs and stems and roughly chop leaves.

Add kale into the skillet approximately during the last 5 minutes of cooking. Taste the hash and season with additional salt or pepper if needed.

As the hash is finishing up cooking, heat 2 tablespoons of olive oil or butter (or a mixture of both) in a large nonstick skillet over medium-low heat. Once hot (adding a droplet of water to the pan should make it sizzle), crack open eggs and add them, one at a time, into the skillet. Season with salt and pepper and cover with a lid. This will help the tops of the whites to set before overcooking the bottom of the eggs. The eggs are done cooking once the whites are just set (the yolk will still be runny).

Divide the hash among four plates, topping each with one of sunny-side up eggs. Sprinkle the egg with some freshly ground pepper, drizzle with some sriracha (completely optional), and enjoy immediately!

http://sharedappetite.com/sweet-potato-and-kale-hash/

 

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33 Responses to “Sweet Potato and Kale Hash with a Fried Egg”

  1. Andrew says:

    I am one of those breakfast, brunch, and brinner people and I have to say this looks like a solid recipe. I especially like the inclusion of cumin and paprika, those two spices are always the ones that go fastest in my house. Have you tried this, but swapped the kale out and used collard greens instead? It would be my go-to, but that’s just a personal preference.

    • Chris says:

      Hi Andrew,
      Thanks so much for stopping by! Cumin and paprika are pretty awesome. I like the idea of switching out for collard greens. I’ll have to try it! Thanks for the tip.

  2. Talaia says:

    Chris this looks delicious!

  3. Jenn says:

    Oh man, I’m such a sucker for fried eggs. You can put a fried egg on anything and I’d probably eat it. Never knew sweet potatoes were so good for you…going to have to try this recipe.

  4. Pat James says:

    I’m gonna try this tonight, but I think I might start by cooking up 4 strips of nitrate/nitrite free bacon, then cooking the veggies in the bacon grease. I’ll make it as a side dish to grilled chicken breasts! :)

  5. [...] Sweet Potato and Kale Hash  Yield:  2-4 servings (depends on how much you eat at one time) Adapted from Shared Appetite [...]

  6. Sham says:

    Just made this! It was so delicious!! Sweet potatoes make such good hashbrowns and go great with egg, kale and spices. Thank you :)

  7. [...] Kale Sweet Potato Hash-smoked paprika is KEY here, also amazing in all other [...]

  8. Angela says:

    I tried this for breakfast today. It was amazing! I didn’t have shallots so I had to sub in onion but it was still wonderful. Thank you for sharing a great way to use kale.

    • Chris says:

      So glad you enjoyed it! Onions are always a trusty stand-in :) I do it all the time. I haven’t made this hash for myself in a few weeks… you reminded me to maybe have it tomorrow morning!

  9. Karla says:

    I’m on day 3 of the Whole 30 diet and this has was EXACTLY what I needed tonight. I did add red pepper, and I used homemade taco seasoning (which contains paprika and cumin, among other things.) It was terrific and will definitely be going in my rotation. Thanks!

    • Chris says:

      Hi Karla, so glad that this fit into your Whole 30 diet and that you loved it! Using taco seasoning is quite brilliant. I will definitely be trying that :)

  10. [...] Healthy Recipe:  Sweet Potato and Kale Hash from http://sharedappetite.com/sweet-potato-and-kale-hash/ [...]

  11. Mr. K says:

    It seems like you have a great camera! It really highlights the beauty of this dish, and entices me to try it again. I continue to come to this site to try this recipe again and again. Thank you for sharing!

  12. DiAnna says:

    Absolutely wonderful for brunch. It was a hit with my husband. A great way to use kale we will be using this recipe for a long time. Thanks for sharing

  13. cindy says:

    Made this tonight. Very tasty! And decadent with fried eggs.

  14. Mel says:

    Hi Chris,
    is there any way I can get the nutrition facts for this recipe?
    Thanks, Mel

  15. Ashley says:

    I made this today for my mother and my 2 brothers. We all loved it and there were no leftovers. We had it as a side for meatloaf. Thank you for sharing and I will be trying more of your recipes. – Ashley

  16. Jennifer says:

    I made this tonight with Poached eggs instead of fried. it was delish! i roasted the sweet potatoes, red bell pepper and onions in oven, then mixed with Kale! YUM!

  17. […] ingredients. Google to the rescue!! Sweet potato, kale, eggs, go: Enter this recipe from Shared Appetite which we were totally able to […]

  18. sandra says:

    I made this for my husband and he was thrilled. The perfect breakfast! You can see my attempts here: http://meadowscooks.blogspot.com/2014/02/spinach-and-sweet-potato-hash-with.html

  19. surender says:

    Hii Chris!!!!
    great combination of the vitamin, fat, protein and calories.
    health benefits of potatoesinclude the..
    skin friendly
    Increases the brain function
    Potatoes may offset incidence of kidney stones
    Rich in protein
    surender recently posted…Tubal Ligation Surgery: Complications, Risks, and Side EffectsMy Profile

  20. […] 10. Sweet Potato and Kale Hash with a Fried Egg Sweet potatoes are making the headlines more and more for all of their healthy benefits, so when you add in another newsmaker in kale you’re in for a real treat, nutritionally speaking. The two flavors actually do go together nicely, and you don’t really have to focus on the fact that you’re getting two superfoods in one meal, you can just focus on how good it tastes. One thing about eating Paleo is that you’ll naturally be drawn to eating in a healthy way, rather than feeling like you have to force yourself through sheer willpower. […]

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