RECIPE | One Pan Protein Hash with Sweet Potatoes | Cookithealthier.com

RECIPE | One Pan Protein Hash with Sweet Potatoes

As i’m nearing the last part of my pregnancy (hello third trimester), I’ve found myself wanting to find ways to make meals as easy and simple as possible, but still packed with flavor. Oh, and using as few dishes as possible (but that’s not anything to do with pregnancy, that’s just a life goal… #teamfewerdishes).

So the other day when I was thinking about what to meal prep for the week, I thought about some of my favorite things to enjoy prepped – roasted veggies, sweet potatoes & eggs. All things that are easy to enjoy throughout the week and fuel you up… but then it dawned on me. Why the heck am I cooking all these separately?!

Recipe | One Pan Protein Hash with Sweet Potatoes | cookithealthier.com

In comes this One Pan Protein Hash with Sweet Potatoes.

One thing I was asking myself is what is a ‘hash’ exactly? What is the definition of a hash? It seems to be a trendy, foodie buzzword that’s thrown around a lot by the food channel and restaurants. I dare you to go to a breakfast somewhere and NOT find a hash somewhere on the menu.. You can’t do it!

Well, I did a little research on it and it turns out that a ‘hash’ is a culinary dish consisting of diced or chopped meat, potatoes and spices that are mixed together and cooked by themselves, or with other ingredients such as onions. The name is derived from French: hacher, meaning “to chop”.

I would say that this recipe certainly qualifies as a hash, then! Sweet potatoes, bell pepper, onion and chicken sausage + eggs! It’s the easiest, protein packed meal you’ll make yourself all week. Hope you all enjoy!

Yields8 Servings
Prep Time5 minsCook Time55 minsTotal Time1 hr

I N G R E D I E N T S //
 1.50 tbsp avocado oil
 3 medium - large sweet potatoes
 2 green bell peppers
 ½ white onion
 45 chicken sausage links
 68 eggs

D I R E C T I O N S //
1

Pre-heat your oven to 425 degrees. Set out a large baking pan ready to toss all your chopped veggies & sausage onto.

2

Wash all your sweet potatoes and cube them into pieces about the size of a quarter. Then toss them onto your sheet pan and drizzle with avocado oil (or EVOO is fine too). Season with some salt & pepper and stir around so everything gets coated. Then place the sweet potatoes in the oven to get a head start roasting for 30 minutes.

3

Meanwhile, clean and chop your bell peppers, onion and chicken sausage. Again, I cut the bell pepper and onion into quarter-sized chunks. I also sliced up the chicken sausage into discs. Once the sweet potatoes have been in for 30 minutes, remove the pan and add the chopped bell pepper, onion and sausage tot he pan. Gently stir everything around to combine it all together. Make sure everything is in a single layer on your baking pan! Then you will pop this back into the oven for another 20 minutes.

4

Final step is for the eggs! After the veggies, sausage and potatoes have roasted for the final 20 minutes, remove the pan. Then you will carefully crack the eggs right over the top. Some of the egg whites may run down into the veggies, but for the most part, the egg yolk and whites will just sit right on top. Similar to the picture! You can crack as many eggs as you want, then you will place the whole pan (careful, it's heavy) into the oven for 6 - 12 minutes. If you prefer your yolks on the runny side, remove after 6-7 minutes or if you want the eggs cooked more, leave it in for the full 12 minutes.

5

Once the eggs are cooked, you're ready to enjoy! You can scoop out some hash with an egg or even eat around the egg if someone doesn't want one. Either way, this meal is packed with protein and great for meal prepping because it makes a TON!

xoxo Ashley

 

Ingredients

I N G R E D I E N T S //
 1.50 tbsp avocado oil
 3 medium - large sweet potatoes
 2 green bell peppers
 ½ white onion
 45 chicken sausage links
 68 eggs

Directions

D I R E C T I O N S //
1

Pre-heat your oven to 425 degrees. Set out a large baking pan ready to toss all your chopped veggies & sausage onto.

2

Wash all your sweet potatoes and cube them into pieces about the size of a quarter. Then toss them onto your sheet pan and drizzle with avocado oil (or EVOO is fine too). Season with some salt & pepper and stir around so everything gets coated. Then place the sweet potatoes in the oven to get a head start roasting for 30 minutes.

3

Meanwhile, clean and chop your bell peppers, onion and chicken sausage. Again, I cut the bell pepper and onion into quarter-sized chunks. I also sliced up the chicken sausage into discs. Once the sweet potatoes have been in for 30 minutes, remove the pan and add the chopped bell pepper, onion and sausage tot he pan. Gently stir everything around to combine it all together. Make sure everything is in a single layer on your baking pan! Then you will pop this back into the oven for another 20 minutes.

4

Final step is for the eggs! After the veggies, sausage and potatoes have roasted for the final 20 minutes, remove the pan. Then you will carefully crack the eggs right over the top. Some of the egg whites may run down into the veggies, but for the most part, the egg yolk and whites will just sit right on top. Similar to the picture! You can crack as many eggs as you want, then you will place the whole pan (careful, it's heavy) into the oven for 6 - 12 minutes. If you prefer your yolks on the runny side, remove after 6-7 minutes or if you want the eggs cooked more, leave it in for the full 12 minutes.

5

Once the eggs are cooked, you're ready to enjoy! You can scoop out some hash with an egg or even eat around the egg if someone doesn't want one. Either way, this meal is packed with protein and great for meal prepping because it makes a TON!

RECIPE | One Pan Protein Hash

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