A healthy version of potato hash has become a trendy one-dish breakfast or dinner meal. No longer are we adding corned beef or fatty sausages to this dish for leftovers. I have crusty potato chunks, asparagus and a couple of sunny side up eggs, loosely cooked, of course, sitting over top. It’s beautiful to look at and better to eat.
Eggs are an excellent way to start the day, as they are a nutrient-dense food and high in protein, keeping you full while also giving you essential vitamins and minerals. Eggs are also one of the few good food sources of Vitamin D.
1. In pot of boiling water, cook potatoes just until fork tender, about 12 minutes. Do not overcook. Drain, rinse with cold water and dice. Set aside.
2. Meanwhile, cook asparagus in boiling water for 2 minutes, just until tender. Set aside.
3. In a large skillet, heat oil and sauté onion, garlic and mushrooms for 5 to 8 minutes until tender. Add diced potatoes and sauté another 10 minutes, just until potatoes are tender and lightly browned. Add cooked asparagus, roasted peppers, salt and pepper, and dill or basil. Place on serving platter.
4. Meanwhile in a small skillet sprayed with vegetable oil, crack eggs gently and cook about 5 minutes uncovered just until yolks are still loose. With a spatula, carefully place eggs over top.
24 oz baby potatoes
1 lb asparagus, trimmed and cut into 1/2-inch (1 cm) pieces
4 tsp vegetable oil
2 cups diced onion
2 tsp minced garlic
6 oz button mushrooms, diced
1 cup chopped roasted peppers, jarred or roasted in oven
Salt and pepper
1/4 cup chopped dill or basil
4 large eggs
Makes 4 servings
Prep Time: 15 minutes
Cook Time: 22 minutes
Nutritional Information per Serving
Carbohydrates 47 g
Fibre 7.2 g
Protein 10 g
Fat 10.2 g
Saturated Fat 2 g
Cholesterol 186 mg
Sodium 326 mg