Potato and Egg Hash Skillet
This potato hash combines regular potato, sweet potato, bell pepper and mushroom, and makes for a delicious and hearty breakfast or brunch option that just so happens to be diabetes-friendly. Don’t forget to top it off with a runny egg!
- Suitable for diets:
- Dairy-Free
- Gluten Free
- High-Fiber
- High-Protein
- Vegetarian
Why Diabetes Friendly?
- Balanced Meal: Offers a good mix of complex carbohydrates, fiber, and protein, which can help maintain stable blood sugar levels.
- High in Fiber: The inclusion of sweet potatoes, black beans, and vegetables adds to the dietary fiber content, crucial for blood sugar control and digestive health.
- Nutrient-Rich: This meal is packed with vitamins and minerals from the variety of vegetables used, supporting overall health and wellness.
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Ingredients
- olive oil 1 tbsp
- onion (finely chopped) 1 small
- garlic (minced) 3 cloves
- potato (diced) 1 ½ cup
- sweet potato (diced) 1 ½ cup
- red bell pepper (chopped) 1
- mushroom (sliced) 1 ½ cup
- black beans (canned, rinsed & drained) ½ cup
- paprika 1 tsp
- thyme (dried ) 1 tsp
- salt ¼ tsp
- pepper ¼ tsp
- egg 8
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Cooking Tips
- Even Cooking: Dice the regular and sweet potatoes into uniform sizes to ensure they cook evenly and at the same rate.
- Crispy Potatoes: Allow the potatoes to cook undisturbed for several minutes at a time to help them develop a crispy exterior.
- Freshness: For an extra burst of flavour, consider finishing the hash with fresh herbs like parsley or cilantro in addition to the dried thyme.
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Instructions
- In a large skillet, heat the olive oil over medium heat. Add the diced onions and garlic and cook for about 2-3 minutes until they begin to soften.1 tbsp olive oil, 1 small onion, 3 cloves garlic
- Add both potatoes to the skillet, spreading them out in an even layer. Cook for 10-12 minutes, stirring occasionally, until the potatoes are tender and slightly crispy on the outside.1 ½ cup potato, 1 ½ cup sweet potato
- Add the black beans, red bell pepper and mushrooms to the skillet. Cook for an additional 5-7 minutes until the mushrooms release their moisture and the bell pepper is tender.1 red bell pepper, 1 ½ cup mushroom, ½ cup black beans
- Stir in the paprika, thyme, salt, and pepper. Cook for another 1-2 minutes to allow the spices to become fragrant.1 tsp paprika, 1 tsp thyme, ¼ tsp salt, ¼ tsp pepper
- Once the vegetables are tender and well seasoned, remove the skillet from heat.
- In a separate skillet, prepare eggs to your liking - whether that’s sunny side up, scrambled, poached, or fried.8 egg
- Serve the potato hash topped with 2 eggs and an extra crack of black pepper.
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FAQ
- Can I make this hash ahead of time?
Yes, you can cook the hash in advance and refrigerate it. When ready to serve, reheat the hash in a skillet and cook the eggs fresh to top each serving. - How can I make this hash spicier?
If you enjoy a bit of heat, consider adding diced jalapeño with the bell pepper or a sprinkle of chili flakes with the other spices. - Is this recipe suitable for meal prep?
Absolutely! The hash itself is great for meal prep. You can prepare a large batch and portion it out for the week. For the best experience, cook the eggs fresh when you're ready to eat to enjoy them runny or cooked to your preference.
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Nutrition
Per serving
Calories: 321.1kcal
Carbohydrates: 36.3g
Fiber: 6.9g
Sugar: 6.2g
Fat: 12.4g
Saturated Fat: 3.4g
Trans Fat: 0.03g
Protein: 17.3g
Nutrition Facts
Potato and Egg Hash Skillet
Amount per Serving
Calories
321.1
% Daily Value*
Fat
12.4
g
19
%
Saturated Fat
3.4
g
21
%
Trans Fat
0.03
g
Cholesterol
327.4
mg
109
%
Sodium
307.7
mg
13
%
Potassium
939
mg
27
%
Carbohydrates
36.3
g
12
%
Fiber
6.9
g
29
%
Sugar
6.2
g
7
%
Protein
17.3
g
35
%
Vitamin C
58.4
mg
71
%
Vitamin D
1.8
µg
12
%
Calcium
99.6
mg
10
%
Iron
3.8
mg
21
%
Magnesium
68
mg
17
%
Zinc
2.1
mg
14
%
* Percent Daily Values are based on a 2000 calorie diet.
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