Breakfast/Brunch, Main Course, side dish, vegetables

$4.5 and 30 Minute Sweet Potato Hash

Want to add another breakfast/brunch plate to your repertoire, but don’t want to have to learn any new cooking skills or buy any new tools?? I have got the recipe for you. $4.5 and 30 Minute Sweet Potato Hash. All you need is standard kitchen tools and all natural ingredients to create this colorful, delicious and healthy dish that will keep you full up while keeping your costs down.

Ingredients (~2 Servings, Up to 4):

  • 4 pasture raised eggs
  • 1 medium sweet potato (~1 lb), cut 1/2″-1″ cubes
  • 1 organic green pepper, chopped
  • 1 sweet onion or 2 shallots, chopped
  • 1/2 lb of mushrooms, chopped
  • 2 TBSP avocado oil
  • 3/4 tsp salt
  • 1/4 tsp black pepper

Tools:

  • Microwave
  • Large plate
  • Paper towels
  • Small mixing bowl
  • 10″ non-stick saute pan or grill pan
  • Silicon spatula

Instructions:

  1. Preheat oven to 400F.
  2. Chop green pepper, onion or shallots, and mushrooms into bite-sized pieces and place into the small mixing bowl.
  3. Peel sweet potato and chop into 1/2″-1″ cubes and place onto the flat plate.
  4. Cover sweet potato with two layers of damp paper towels and place in the microwave for high for 3 minutes.
  5. Heat the oil in the sauté pan on the stove top (~7 out of 10 on the burner). Once the pan is hot, transfer the sweet potato into the pan, spread it out evenly and add about 1/4 tsp of the salt.
  6. Cook without stirring for ~3 minutes until sweet potato is slightly blackened and crispy, then flip the sweet potato to crisp another side for ~2 minutes.
  7. Transfer the pepper, onion, mushroom mixture into the bowl, spread everything out evenly and add the black pepper along with another 1/4 tsp of the salt.
  8. Cook without stirring for ~3 minutes until the peppers, onions, and mushrooms slightly blacken.
  9. Flip the ingredients in the pan and then use the spatula to create four wells for the eggs.
  10. Crack the eggs directly into each well. Season them with the remaining salt.
  11. Transfer to the oven for ~4 minutes until eggs are cooked.
  12. Scoop onto awaiting plates with the spatula and enjoy!

Total time = 30 minutes (15 minutes to prep, 15 minutes to cook)

Sweet Potato Single.JPG

Tips:

Step 2 – Take advantage of this time to work on your knife skills!

Step 4 – Don’t fear the microwave! The microwave is your friend! It uses harmless levels of electromagnetic radiation to agitate water molecules and this friction between the water molecules generates heat which heats your food! Which is why you use a damp paper towel! The microwave is a huge time-saver in this recipe since the inside of the sweet potato can be quickly partially cooked prior to crisping up the outside.

Step 5 – The sweet potato may smoke a little so turn on your vent before you drop it into the skillet.

Step 6 – Use the spatula to flip over a couple sweet potato cubes after a minute to two to see how quickly they are cooking and adjust the time accordingly. You’re going for slightly blackened, crispy sweet potato not charcoal. Learn from my mistakes!

Step 10 – Take this time to finish up your clean up so that when your meal comes out of the oven all you have to do is eat!

Cost:

  • 4 pasture raised eggs ~ $2.5
  • 1 sweet potato ~ $1
  • 1 organic bell pepper ~ $2
  • 1 sweet onion ~ $0.75
  • 1/2 lb of mushrooms ~ $2.5
  • Avocado oil ~ $0.25
  • Spices – negligible

Total Cost ~ $9

Cost per serving (~2 servings) ~ $4.5

Conclusion:

For under $5, you just put together a dish that will rival anything you could order at a breakfast/brunch restaurant. And it only took you 30 minutes to prep, cook and clean. That’s about the time it would have taken you to drive to and from the restaurant, let alone the time you would have had to wait at your table for something that won’t be nearly as satisfying! And on top of that, you know every ingredient that went into the meal you just created, down to the oil that was used to cook your eggs. If breakfast can get any better than that, I’d love to know how!

As always, make informed food decisions. Know your ingredients, know your costs!

And watch out for hungry alligators!!

Sweet Potato Alligator

 

2 thoughts on “$4.5 and 30 Minute Sweet Potato Hash”

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