Test Kitchen: Breakfast Hash with Brussels Sprouts and Sweet Potatoes & VLOG!
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Mia Sugarman, SAR ’22
Patricia Orus-Deya, SAR ’23
Recipe modified from The Minimalist Baker
Yield: 2 Servings
Ingredients
Sweet Potatoes and Brussels:
1 medium sweet potato, chopped with skin on
1 cup brussels sprouts
1 tbsp olive oil
1 pinch sea salt or black salt
Other Hash Ingredients:
2 tsp olive oil
¼ medium onion (yellow, white, or red)
1 garlic clove
1 small apple, sliced thin
2 cups spinach
2 eggs
Directions:
1. Preheat oven to 400F and grease a baking sheet.
2. Add chopped sweet potato, Brussels, olive oil, salt, and pepper. Toss to coat, and bake for 25-30 minutes, tossing halfway through, until tender.
3. Heat a large skillet over medium heat.
Add oil and onion, sauté for 1 minute, then add garlic and apple. Cook for 3 minutes, until apples are slightly golden-brown, stirring occasionally.
4. Add spinach, cover, and cook until wilted. Stir in cooked Brussels and sweet potato. Split onto two plates and return hot pan to stove.
5. Cook 2 eggs. Crack eggs in pan and cook for 3 minutes uncovered. Then, cover with a lid to help the whites cook, and the yolk to stay soft.
6. Place eggs on top of hash and enjoy!
What we liked:
– It was a balanced meal, containing starchy carbohydrates, protein, oil, fruit and vegetables.
– The mix of sweet and savory was delicious!
– It is a versatile meal and can be consumed for breakfast, lunch, or dinner.
Suggestions:
– Additional spices could be added according to your preferences.
– The egg could be substituted with tofu, meat, nuts, or cheese as an alternate protein source.
– Roast the Brussel sprouts for around 45 minutes to ensure they are crispy and flavorful.
– Watch and turn over the Brussel sprouts to ensure they are roasted all the way through.
Nutritional Value:
– This dish is a good source of Vitamin A, Vitamin C, and Vitamin K, among other micro and phytonutrients to support health.
– Olive oil is a good source of heart healthy unsaturated fat.
– The variety of fruits and vegetables in this dish provide fiber, which helps to promote healthy digestion.
– Eggs are a low cost source of complete protein.