Sweet Potato-and-Edamame Hash

Gluten Free
Dairy Free
Health score
17%
Sweet Potato-and-Edamame Hash
42 min.
8
191kcal

Suggestions


Indulge in the vibrant flavors and nutritional goodness of our Sweet Potato-and-Edamame Hash! This delightful dish, perfect as a side for any meal, beautifully combines the natural sweetness of sweet potatoes with the rich, savory notes of smoked ham and the satisfying crunch of edamame and sweet corn. Moreover, this recipe is gluten-free and dairy-free, making it a fantastic choice for those with dietary restrictions.

With just 42 minutes of preparation, you can create a colorful, hearty dish that serves up to 8 people, making it ideal for family gatherings or friendly get-togethers. Each serving packs a wholesome punch at only 191 calories, allowing you to enjoy a delicious meal without the guilt. The medley of textures and flavors—crispy onions, tender sweet potatoes, and fresh herbs like thyme—will surely tantalize your taste buds and leave everyone asking for seconds!

This Sweet Potato-and-Edamame Hash is not just a treat for the mouth, but it also aligns with healthy eating habits, featuring a balanced caloric breakdown of proteins, fats, and carbohydrates. So why not bring a burst of color and nutrition to your table? Dive into this easy and satisfying recipe today and watch it quickly become a staple in your culinary repertoire!

Ingredients

  • 0.3 cup chicken broth 
  • 12 oz kernel corn whole frozen
  • oz ham smoked diced lean
  • 12 oz edamame green frozen shelled uncooked ( soybeans)
  • tablespoon thyme leaves fresh chopped
  •  garlic clove minced
  • tablespoon olive oil 
  • 0.5 teaspoon pepper freshly ground
  •  onion sweet finely chopped
  •  sweet potatoes peeled cut into 1/4-inch cubes
  • 0.5 teaspoon salt 

Equipment

  • frying pan

Directions

  1. Saut ham and onion in hot oil in a nonstick skillet over medium-high heat 6 to 8 minutes or until onion is tender and ham is lightly browned. Stir in sweet potatoes, and saut 5 minutes.
  2. Add garlic; saut 1 minute. Stir in edamame and next 3 ingredients. Reduce heat to medium. Cover and cook, stirring occasionally, 10 to 12 minutes or until potatoes are tender. Stir in salt and pepper.
  3. Note: We tested with Birds Eye Steamfresh Super Sweet Corn.

Nutrition Facts

Calories191kcal
Protein22.8%
Fat22.82%
Carbs54.38%

Properties

Glycemic Index
20.63
Glycemic Load
5.7
Inflammation Score
-10
Nutrition Score
10.676521817789%

Flavonoids

Epigallocatechin 3-gallate
0.03mg
Apigenin
0.03mg
Luteolin
0.41mg
Kaempferol
0.48mg
Myricetin
0.49mg
Quercetin
6.02mg

Nutrients percent of daily need

Calories:190.75kcal
9.54%
Fat:4.9g
7.53%
Saturated Fat:0.7g
4.36%
Carbohydrates:26.25g
8.75%
Net Carbohydrates:22.3g
8.11%
Sugar:5.65g
6.28%
Cholesterol:13.75mg
4.58%
Sodium:620.65mg
26.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:11.01g
22.01%
Vitamin A:8058.5IU
161.17%
Potassium:566.74mg
16.19%
Fiber:3.95g
15.81%
Iron:2.25mg
12.5%
Phosphorus:123.21mg
12.32%
Manganese:0.24mg
12.1%
Copper:0.2mg
9.93%
Vitamin B6:0.18mg
9%
Magnesium:33.1mg
8.27%
Folate:28.49µg
7.12%
Calcium:69.14mg
6.91%
Vitamin C:5.58mg
6.77%
Zinc:0.88mg
5.88%
Vitamin B5:0.5mg
5.01%
Vitamin B1:0.07mg
4.68%
Vitamin B3:0.74mg
3.69%
Vitamin B2:0.06mg
3.42%
Vitamin E:0.41mg
2.74%
Vitamin K:2.41µg
2.29%
Source:My Recipes