Sweet Potato Hash

Gluten Free
Dairy Free
Health score
9%
Sweet Potato Hash
45 min.
4
244kcal

Suggestions


Are you looking for a delicious and nutritious side dish that will elevate your meals? Look no further than this delightful Sweet Potato Hash! Perfectly gluten-free and dairy-free, this recipe is not only wholesome but also bursting with flavor. With a preparation time of just 45 minutes, you can whip up this vibrant dish that serves four, making it ideal for family dinners or gatherings with friends.

Imagine the sweet, earthy taste of tender sweet potatoes combined with the savory notes of turkey breakfast sausage and the aromatic essence of sautéed onions. The addition of maple syrup adds a touch of sweetness that perfectly balances the dish, while a hint of nutmeg and black pepper brings warmth and depth to every bite. This Sweet Potato Hash is not just a side dish; it’s a celebration of flavors that can complement any main course or stand alone as a satisfying meal.

With only 244 calories per serving, this dish is a guilt-free indulgence that fits seamlessly into a healthy lifestyle. Whether you’re serving it for breakfast, lunch, or dinner, this Sweet Potato Hash is sure to impress and satisfy. So grab your frying pan and get ready to enjoy a hearty, wholesome dish that’s as good for your taste buds as it is for your body!

Ingredients

  • 0.3 teaspoon pepper black
  • 0.1 teaspoon ground nutmeg 
  • 1.5 tablespoons maple syrup 
  • 1.5 teaspoons olive oil 
  • 1.3 cups onion chopped
  • 0.8 teaspoon salt divided
  • 1.5 pounds sweet potatoes diced peeled
  • ounce turkey breakfast sausage 
  • 0.3 cup water 
  • tablespoon water 

Equipment

  • bowl
  • frying pan
  • plastic wrap
  • microwave

Directions

  1. Place sweet potatoes and 1/3 cup water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm.
  2. Heat oil in a large nonstick skillet over medium-high heat.
  3. Remove casings from sausage.
  4. Add onion to pan; saut 6 minutes or until tender.
  5. Add sausage and 1/4 teaspoon salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 teaspoon salt, syrup, 1 tablespoon water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Nutrition Facts

Calories244kcal
Protein8.72%
Fat19.79%
Carbs71.49%

Properties

Glycemic Index
62.88
Glycemic Load
19.79
Inflammation Score
-10
Nutrition Score
14.907391273457%

Flavonoids

Apigenin
0.02mg
Luteolin
0.05mg
Isorhamnetin
2.51mg
Kaempferol
0.34mg
Myricetin
0.07mg
Quercetin
10.17mg

Nutrients percent of daily need

Calories:243.53kcal
12.18%
Fat:5.42g
8.34%
Saturated Fat:1.52g
9.52%
Carbohydrates:44.06g
14.69%
Net Carbohydrates:38.06g
13.84%
Sugar:13.74g
15.27%
Cholesterol:10.21mg
3.4%
Sodium:623.65mg
27.12%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:5.38g
10.75%
Vitamin A:24144.06IU
482.88%
Manganese:0.7mg
34.77%
Fiber:6g
23.99%
Vitamin B6:0.46mg
22.97%
Potassium:700.24mg
20.01%
Vitamin B5:1.52mg
15.19%
Copper:0.29mg
14.6%
Vitamin B2:0.23mg
13.53%
Vitamin B1:0.2mg
13.33%
Magnesium:51.66mg
12.91%
Phosphorus:113.91mg
11.39%
Vitamin C:7.88mg
9.56%
Vitamin B3:1.68mg
8.4%
Iron:1.33mg
7.41%
Calcium:73.64mg
7.36%
Folate:28.42µg
7.11%
Zinc:0.96mg
6.41%
Vitamin E:0.7mg
4.64%
Vitamin K:4.43µg
4.22%
Vitamin B12:0.12µg
2.01%
Selenium:1.28µg
1.83%
Vitamin D:0.18µg
1.23%
Source:My Recipes