Healthy Summer Breakfast Hash Recipe
Ingredients
- 2 potatoes, unpeeled, cut into 1 cm cubes
- 1 sweet potato, unpeeled, cut into 1 cm cubes
- olive or canola oil spray
- 1 red onion, peeled and diced
- 1 clove garlic, crushed
- 1 medium zucchini, diced
- 1 red capsicum, seeded and diced
- 1 x 400 g can no-added-salt chickpeas, drained
- 1 x 400 g can reduced-salt corn kernels, drained
- 1 tsp smoked paprika
- pepper, to taste
- 1/2 cup flat-leaf parsley, stalks removed
- 4 eggs, cooked, to serve
Method
- Place the potato and sweet potato into a saucepan. Cover with water and boil for 5-7 minutes or until tender. Drain and set aside.
- Lightly spray a large non-stick pan with oil and heat on high. Add onion and garlic. Cook onion about 2 minutes or until softened.
- Add zucchini, capsicum, chickpeas and corn. Cook for 8 minutes until starting to brown, stirring often.
- Remove vegetable mix from pan and wipe out the pan. Lightly spray with oil. Add potato and sweet potato to the pan. Cook for 5 minutes on medium heat without stirring. Flip and cook on the other slide for a further 5 minutes, till browned.
- Add vegetable mix to the pan. Add smoked paprika and mix well, cooking for 2 minutes. Season with freshly ground pepper and parsley and toss well.
- Remove and serve immediately topped with an egg.
Healthy tip!
Simple switch idea: try reduced-fat milk, cheese and yoghurt.
Nutrition Information
| per serving | per 100g | |
|---|---|---|
| Energy | 1337 kJ | 367 kJ |
| 320 Cal | 88 Cal | |
| Protein | 16 g | 4 g |
| Fat, total | 9 g | 2 g |
| — saturated | 2 g | 0.6 g |
| Carbohydrate | 39 g | 11 g |
| — sugars | 10 g | 2 g |
| Sodium | 386 mg | 106 mg |
| Fibre | 9 g | 2 g |
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