12/31/13

Healthy Breakfast Recipe: Turkey Sausage and Sweet Potato Hash with Fried Egg Whites


By on 12/31/2013 10:53:00 AM

If you are like many of us, after holiday indulgences, you are likely ready to embrace a healthier diet plan for the new year.  With a little creativity and portion control, healthy eating doesn't have to be bland and boring--or time consuming.  This yummy hash substitutes turkey sausage and sweet potatoes into a traditional sausage hash--and even serves up a fried egg white.

Ingredients for Turkey Sausage and Sweet Potato Hash with Fried Egg Whites
1/2 lb. Lean Turkey Sausage, crumbled
1 1/2 c. diced, undercooked sweet potatoes (see instructions for tips and shortcuts)
1 1/2 c. diced peppers and onions (I use a frozen three pepper and onion blend)
1 tsp. Cooking Oil  (Coconut Oil or Olive Oil), divided
4 Egg Whites
Sea Salt
Pepper
1/4 tsp. Garlic Powder

Instructions for Turkey Sausage and Sweet Potato Hash with Fried Egg Whites
Cook the Turkey.  Crumble the turkey into a medium, nonstick skillet and fry until browned.  I do not add any oil to the turkey at this point--if it is a little too lean, add a teaspoon or two of water to help avoid sticking.


Prepare the Sweet Potatoes.  While the turkey is browning, prepare the sweet potatoes.  I like to use prepared, oven baked sweet potato fries or leftover, slightly undercooked, oven baked sweet potatoes.  Dice the cooled, cooked sweet potato into bite sized bits and set aside.

Mix in the hash ingredients.  Add about 1/2 tsp. of cooking oil (I use coconut oil or olive oil) to the cooked turkey.  Add in the sweet potatoes and peppers and onions.  Cook over medium heat until the peppers and onions are tender and potatoes are heated through and reach desired crispness. Season with sea salt, pepper, and garlic powder.

Fry the Egg Whites.  Heat 1/2 tsp. cooking oil in a small, nonstick skillet.  Pour in the egg white and cook until set, flipping once.  Divide into four servings.

Assemble the Turkey Sausage and Sweet Potato Hash with Fried Egg Whites.  Place a hash serving onto each of four serving plates and top each with a fried egg white portion.  We like to serve with wheat toast.



About Angela

Angela is a freelance writer and blogger, blessed with 3 daughters, 4 cats, 1 needy dog, and 1 very supportive husband.

3 comments :

  1. This looks mouth-watering. We just found out that Hubby has high cholesterol and this looks like a fantastic recipe that he can enjoy!

    ReplyDelete
  2. Sounds like a great recipe, specially since I love sweet potatoes. Thanks for the idea.
    Have a lovely rest of the day!

    ReplyDelete
  3. Thanks for posting this at the Saturday Night Fever link party. Hope to see you back on Saturday!

    ReplyDelete

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