Looking for a healthy and filling meal? Try the 1 bowl base Sweet Potato Hash, which only contains 160 calories. This dish is a perfect option for breakfast, lunch, or dinner.
In addition to being low in calories, Sweet Potato Hash is also packed with essential vitamins and minerals such as vitamin B6, vitamin C, iron, potassium, and fiber.
In this article, we will share the recipe for Sweet Potato Hash, along with various add-ons, meal prep tips, diet-friendly options, health benefits, serving suggestions, flavor variations, and frequently asked questions to help you make the most of this dish.
Sweet Potato Hash is a healthy and nutrition-packed dish. Here is the nutritional breakdown for one serving of Sweet Potato Hash based on the recipe we will share below: - calories: 160
- Fat: 6g
- Carbohydrates: 23g
- Fiber: 4g
- Sugar: 4g
- Protein: 4g
Ingredients
To make 1 bowl base Sweet Potato Hash, you will need the following ingredients: - 1 large sweet potato, peeled and diced
- 1/2 onion, diced
- 1 red bell pepper, diced
- 1/4 cup olive oil
- 1 tablespoon garlic powder
- Salt and pepper to taste
Cooking Directions
Here are the cooking directions for 1 bowl base Sweet Potato Hash: 1. In a large skillet, heat the olive oil over medium heat.
2. Add the diced sweet potato, onion, and red bell pepper to the skillet, and stir until evenly coated with oil.
3. Add the garlic powder, salt, and pepper to the skillet, and stir to combine.
4. Cover the skillet and cook for 20-25 minutes or until the sweet potatoes are soft.
5. Stir occasionally to prevent sticking, and adjust seasonings to taste.
Add-Ons
Sweet Potato Hash can be customized with various add-ons based on your preferences. Here are some suggestions for add-ons: - Avocado slices
- Fried eggs
- Shredded cheese
- Chopped cilantro
- Sriracha sauce
- Sautéed kale or spinach
- Chopped bacon or sausage
- Diced tomatoes
- Sliced jalapeños
Meal Prep Tips
Sweet Potato Hash can be a great option for meal prep since it can be cooked in large batches and stored for later use. Here are some meal prep tips for Sweet Potato Hash: - Cook a large batch of Sweet Potato Hash, and store it in airtight containers in the fridge for up to 4 days.
- Reheat the Sweet Potato Hash in the microwave or on the stovetop before serving.
- Make separate containers of add-ons and toppings to customize the Sweet Potato Hash for each meal.
Diet-Friendly Options
Sweet Potato Hash is a versatile dish that can be modified to fit various dietary restrictions and preferences. Here are some diet-friendly options for Sweet Potato Hash: - Vegan or vegetarian: Use vegetable oil instead of olive oil and omit the meat-based add-ons.
- Paleo: Use coconut oil instead of olive oil and omit the cheese and other dairy-based add-ons.
- Gluten-free: Make sure all the ingredients are gluten-free, and omit the bread-based add-ons such as croutons or toast.
Health Benefits
Sweet Potato Hash is not only a tasty dish, but also has many health benefits. Here are some of the health benefits of Sweet Potato Hash: - High in dietary fiber, which can help regulate digestion and promote satiety.
- Rich in vitamins and minerals such as vitamin C, iron, and potassium, which can support immune function, blood flow, and muscle contractions.
- Low in calories and fat, which can help promote weight loss and reduce the risk of chronic diseases.
Serving Suggestions
Sweet Potato Hash can be served in various ways based on your preferences. Here are some serving suggestions for Sweet Potato Hash: - As a breakfast dish with fried eggs and avocado slices.
- As a lunch or dinner dish with sautéed kale or spinach and sliced jalapeños.
- As a side dish with grilled chicken or fish and roasted vegetables.
- As a snack or appetizer with salsa or guacamole and tortilla chips.
Flavor Variations
Sweet Potato Hash can be modified to create various flavor variations based on your preferences. Here are some flavor variations for Sweet Potato Hash: - Mexican-style: Add diced green chilies, black beans, and corn kernels to the skillet, and top with salsa and shredded cheese.
- Mediterranean-style: Add chopped Kalamata olives, crumbled feta cheese, and diced tomatoes to the skillet, and top with tzatziki sauce.
- Asian-style: Add sliced shiitake mushrooms, sliced scallions, and chopped peanuts to the skillet, and top with soy sauce and sriracha sauce.
- Italian-style: Add sliced sun-dried tomatoes, chopped basil, and shredded mozzarella cheese to the skillet, and top with balsamic glaze.
Frequently Asked Questions
Here are some frequently asked questions about Sweet Potato Hash: - Can I use other types of potatoes instead of sweet potatoes? Yes, you can use regular potatoes or other root vegetables such as parsnips or turnips.
- Can I freeze Sweet Potato Hash? We do not recommend freezing Sweet Potato Hash since the texture may become mushy after thawing.
- Can I make Sweet Potato Hash in advance? Yes, you can cook Sweet Potato Hash in advance and reheat it later in the microwave or on the stovetop.
Eating healthy doesn't have to be boring, and Sweet Potato Hash is a perfect example of that. It's a delicious and nutrient-packed dish that can satisfy your hunger without compromising on taste.
5 FAQs About Sweet Potato Hash
1. What is sweet potato hash?
Sweet potato hash is a dish made by cooking diced or grated sweet potatoes with other ingredients such as onions, bell peppers, and spices. It can be served as a side dish or topped with eggs for a hearty breakfast.
2. Is sweet potato hash healthy?
Sweet potato hash is a nutritious and healthy dish as sweet potatoes are a rich source of fiber, vitamins, and minerals. However, if the recipe includes high-fat ingredients like bacon or cheese, it may not be as healthy.
3. How do I make sweet potato hash?
To make sweet potato hash, peel and dice or grate sweet potatoes and cook them in a skillet with diced onions and bell peppers. Season with salt, pepper, and other desired spices. Cook until the sweet potatoes are browned and tender. Optional add-ins include cooked bacon, cheese, or eggs.
4. How should I serve sweet potato hash?
Sweet potato hash can be served as a side dish with roasted meats, as a vegetarian main dish, or topped with eggs for a savory breakfast. It can also be used as a filling for breakfast burritos or tacos.
5. Can sweet potato hash be frozen?
Sweet potato hash can be frozen for up to 2 months. Let it cool completely before transferring it to an airtight container or freezer bag. Reheat in the microwave or on the stovetop until heated through.