A hash is a culinary dish consisting of diced vegetables and spices mixed together usually served alongside an egg breakfast dish.  Here I’ve taken the idea but combined eggs with the dish.  The sauteed vegetables have a sunny side egg over top.


2 tsp vegetable oil

4 medium red skin potatoes, unpeeled and diced (1 ½ lb)

1 ½  cup diced onions

1 cup diced red bell pepper

1 large avocado diced

2 tsp lemon juice

Dash salt and pepper

2 tbsp chopped parsley

4 eggs


  1. In large skillet heat oil and add potatoes, on medium heat saute for about 10 minutes, add onions and red peppers and continue cooking another 5 minutes or until potatoes are tender.  Remove from heat.
  2. Add avocado, lemon juice, salt and pepper and parsley and spoon into serving dish.
  3. Meanwhile in large skillet sprayed with vegetable spray crack eggs and cook just until yolk is still runny about 3 minutes.  Serve eggs overtop hash.


Serves 4  – VEG/ GF/DF

Keeping the skin on the potato helps retain more fibre.  One medium red potato contains over 950 mg which reduces the effects of sodium which helps lower blood pressure.