Oh, kale and sweet potatoes—a match made in culinary heaven, if you ask me. There’s something about the earthy richness of sweet potatoes mingling with the slightly bitter greens that sets my taste buds alight. It’s like they were destined to be together, much like peanut butter and jelly or the classic duo of Batman and Robin.
I remember the first time I stumbled upon this combination. It was a crisp autumn day, the kind where the air feels like a gentle hug, and I was craving something hearty yet healthy. Enter this kale sweet potato hash.
The moment the aroma of sizzling onions and garlic hit my nose, I knew I was onto something special. Oh, and let’s not forget the crowning glory—baked eggs. There’s just something about breaking into a perfectly cooked egg and letting the yolk cascade down, creating an impromptu sauce that ties the whole dish together.
So, grab your skillet and let’s get cooking because this is one dish you won’t want to miss.
Steps
- Begin by heating 2 tablespoons of avocado oil in a large skillet over medium heat until it is nearly smoking. Add cubed sweet potatoes, 1/4 teaspoon of salt, garlic powder, and paprika, then toss to coat evenly. Allow the sweet potatoes to cook undisturbed until they are browned and crisp on the bottom, flip them, and continue cooking until crispy all over, approximately 10-12 minutes. Remove the sweet potatoes and set them aside.
- In the same skillet, add 1 tablespoon of oil and diced red onion. Cook the onion until it softens, about 1-2 minutes, and then add chopped kale along with the remaining 1/4 teaspoon of salt. Cook until the kale has wilted, approximately 2 minutes, then return the sweet potatoes to the skillet and mix well.
- Create four evenly spaced wells in the sweet potato and kale mixture. Carefully crack an egg into each well and cover the skillet with a lid. Cook until the egg whites are set and the yolks reach your desired level of doneness, roughly 5-7 minutes.
- Once the eggs are cooked to your liking, sprinkle the dish with shredded parmesan cheese and crushed red pepper flakes for extra flavor before serving. Enjoy this nutritious and filling meal for breakfast, brunch, or even dinner.
Ingredients
- 1 large sweet potato, approximately ¾ pound, peeled and diced into ½-inch cubes
- 3 tablespoons avocado oil, divided
- ½ teaspoon salt, divided
- ½ teaspoon garlic powder
- ¼ teaspoon paprika
- ½ red onion, diced
- 4 cups kale, chopped and tightly packed
- 4 eggs
- 2 tablespoons shredded parmesan cheese
- ¼ teaspoon crushed red pepper flakes
Nutritional Values
Calories: 980kcal | Carbohydrates: 66g | Protein: 38g | Fat: 66g | Saturated Fat: 12g | Polyunsaturated Fat: 12g | Monounsaturated Fat: 38g | Trans Fat: 2g | Cholesterol: 662mg | Sodium: 1850mg | Potassium: 2066mg | Fiber: 20g | Sugar: 14g | Vitamin A: 60260IU | Vitamin C: 260mg | Calcium: 982mg | Iron: 10mg
FAQ
- Do you need to pre-cook sweet potatoes before making hash in a skillet?
- No, you don’t need to pre-cook them. High heat will crisp the outside of the sweet potatoes while steaming the inside during cooking.
- Are sweet potatoes a suitable choice for breakfast?
- Yes, sweet potatoes are an excellent breakfast choice. They are high in fiber, helping to keep you energized, and pair well with eggs and other savory breakfast items.
- What should I do if my sweet potatoes aren’t getting crispy?
- If your sweet potatoes aren’t crisping up, it might be due to insufficient heat when initially adding them to the pan. Ensure the pan and oil are hot enough to start frying the potatoes immediately, which will help achieve a crispy texture.
- Can I freeze sweet potato hash for later use?
- Yes, you can freeze sweet potato hash. Allow it to cool completely before transferring it to a freezer-safe container. It can be frozen for up to three months, then thawed in the refrigerator and reheated in a skillet.
- How long can I store kale and sweet potato hash in the fridge?
- You can store the hash in an airtight container in the refrigerator for up to three days.
Tips
- Ensure a Hot Skillet for Crispy Potatoes: To achieve the perfect crispy texture on your sweet potatoes, it’s crucial to heat your skillet until it’s very hot. This initial high heat helps to fry the potatoes on the outside while steaming them inside, making them fluffy yet crispy.
- Cut Sweet Potatoes Evenly: For uniform cooking, try to cut your sweet potatoes into evenly-sized cubes. This ensures all pieces cook thoroughly and prevents some chunks from being undercooked.
- Customize Egg Cooking: When adding eggs to the hash, cover the pan with a lid to cook them to your preferred doneness. For soft, runny eggs, cook for about 5-7 minutes, or leave them longer if you prefer firmer yolks.
- Experiment with Greens and Additions: Feel free to substitute kale with other hearty greens like spinach or Swiss chard. You can also add bell peppers for extra flavor or include breakfast meats if desired for a heartier dish.
Equipment
- Large Skillet with Lid – Essential for cooking the sweet potato hash and eggs in one pan.
- Chef’s Knife – Useful for peeling and chopping the sweet potato, onions, and kale.
- Cutting Board – Necessary for preparing the vegetables.
- Measuring Spoons – Important for measuring spices and oil accurately.
- Spatula – Useful for flipping sweet potatoes and serving the hash.
