Kale & Roasted Sweet Potato Hash

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This one-pan hash makes an easy fall dinner or a simple dish for a healthy brunch. You can even poach the eggs ahead of time--slip them into steaming-hot water to rewarm them just before serving.

Hilary Meyer

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

20 mins

Additional Time:

15 mins

Total Time:

35 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Diabetes-Friendly Nut-Free Healthy Immunity Low-Sodium Soy-Free Heart-Healthy Vegetarian Gluten-Free Low-Calorie

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Ingredients

1 pound sweet potatoes (about 2 small or 1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups)
1 medium red onion, halved and sliced
2 tablespoons canola oil, divided
1 teaspoon garlic powder
pinch salt, divided
4 cups chopped kale
4 large eggs
Freshly ground pepper to taste

Directions

Place a large rimmed baking sheet in the oven; preheat oven to 425 degrees F.
Toss sweet potatoes and onion with 1 Tbsp. oil, 1/2 tsp. garlic powder, and 1/4 tsp. salt in a medium bowl. Spread in an even layer on the heated baking sheet. Roast for 20 minutes.
Toss kale with the remaining 1 Tbsp. oil, 1/2 tsp. garlic powder, and 1/4 tsp. salt. Remove the pan from the oven, stir the vegetables, and place the kale on top. Continue roasting until the sweet potatoes have softened and are beginning to brown and the kale is wilted and slightly crisp, about 10 minutes more. Stir to combine.
Meanwhile, bring 2 inches of water in a wide pot to a boil. Reduce heat to medium-low to maintain a gentle simmer. Crack each egg into a small bowl and slip them, one at a time, into the simmering water, taking care not to break the yolks. Poach for 4 minutes for soft-set, 5 minutes for medium-set, and 8 minutes for hard-set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
Divide the vegetable hash among 4 plates and top each serving with an egg. Season with pepper, if desired.

Originally appeared: Diabetic Living Magazine, Winter 2020

Nutrition Facts (per serving)

217	Calories
12g	Fat
19g	Carbs
9g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 cup hash + 1 egg
Calories 217
% Daily Value *
Total Carbohydrate 19g	7%
Dietary Fiber 3g	12%
Total Sugars 6g
Protein 9g	18%
Total Fat 12g	15%
Saturated Fat 2g	11%
Cholesterol 186mg	62%
Vitamin A 15128IU	303%
Vitamin C 35mg	39%
Folate 56mcg	14%
Sodium 394mg	17%
Calcium 85mg	7%
Iron 2mg	9%
Magnesium 36mg	8%
Potassium 525mg	11%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Kale & Roasted Sweet Potato Hash

Ingredients

Directions

Nutrition Facts (per serving)

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