sweet potato hash recipe in a skillet
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Sweet Potato Hash Recipe

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This Sweet Potato Hash Recipe is a nice alternative to the standard breakfast potato. Creating a crisp sweet potato with lots of flavor.

Growing up, sweet potatoes weren’t something we ate often. Usually, when they showed up it was at a Thanksgiving dinner where some guest would plop down a dish smothered with melted marshmallows. And you would find out real quick that this was not a dessert but rather a veggie dish disguised as one. It took me well into my adult years before giving them a try in my kitchen. All these years later, I love them. Minus the marshmallows that is.

This Sweet Potato Hash Recipe is a great alternative to the standard breakfast potato. I find the bit of sweetness in these potatoes blends nicely with the salty aspects of this recipe. A sweet and savory combination that is perfect for breakfast.

Why I Love This Recipe

Swapping out standard potatoes for these sweet potatoes is a great way to add a nutritional boost to the breakfast table. Sweet potatoes are rich in antioxidants and vitamin A making them a great addition to your diet. Aside from the nutritional aspect, they crisp up nicely and add a nice flavor to the hash.

What You Will Need It

3 sweet potatoes

¼ cup of coconut oil

1 tbsp olive oil 

1 tbsp dried chives

2 tbsp flat leaf parsley 

sea salt

cracked black pepper

2 cloves of garlic

Directions

In a cast iron skillet, heat the coconut oil. While the pan heats dice the sweet potatoes into small cubes. When the pan is hot, add them to the skillet.

Salt and pepper the sweet potatoes. Then allow them to cook for about 5 minutes.

chopping parsley on a cutting board

In the meantime, mince the cloves of garlic and finely chop the flat leaf Italian parsley. Stir the potatoes and allow them to cook for approximately another 5 minutes.

Once they begin to soften, add the chives, half the parsley, and all the minced garlic. I like to also add another pinch of salt as I like the salty contrast with the sweetness of these potatoes. Give the contents of the pans a good stir.

adding garlic to hash

Allow them to cook another couple of minutes. When the potatoes look done, drizzle the olive oil over them, then take the back side of your spoon and pack them down slightly.

stirring sweet potatoes in a skillet
pouring oil onto hash

Let them cook another 1-2 minutes. Once they appear crisp stir them and garnish with the other half of the parsley.

sweet potato hash in a skillet being smashed down
sweet potato hash recipe in a skillet

Cooking Notes

  • Be sure to cube the sweet potatoes into bite-sized pieces. I find when I cut the pieces too large, I have trouble making them crispy.
  • Don’t add the garlic too soon or it will burn.
  • Pouring the tbsp of olive oil over the hash helps crisp them up a bit more at the end of the cooking time.
  • I use a cast-iron skillet to make these.
  • I like using coconut oil and olive oil as these are healthier fats to cook with. Either can be subbed out fo the other. Using just coconut oil or olive oil for this. Same goes for any other cooking oil you like to cook with.

Serving Suggestions

  • I like to serve this Sweet Potato Hash Recipe just the same as I would standard breakfast potatoes however there are a few other great ways to use these.
  • Use these in a skillet-style meal adding in your favorite ground sausage or beef, veggies, and then topping with cheese to create a one-pan meal.
  • I like serving these with fried eggs on the side.
  • Try these in your favorite frittata instead of the standard potato for a healthier boost.
  • These make a great dinner side serving alongside a piece of grilled chicken breast or Polish sausage links from the butcher.
  • Breakfast skillets that call for potatoes are great ways to incorporate this sweet potato hash. I like cooking it just as instructed then adding either bacon or sausage to the skillet, cracking in a few eggs, topping with shredded cheese. Then popping it under the broiler just to allow the cheese to melt and the eggs to cook.

Sweet Potatoes Vs Regular Potatoes

While sweet potatoes and regular potatoes might have similar names, they come from different plant families. The deep orange color of the sweet potato is its most noticeable characteristic and is a result of the antioxidant plant pigments. Whereas a standard potato has a light-colored flesh with a starchier makeup. Both are rich in minerals and can be apart of a healthy diet.

Surprisingly, both have the same amount of calories, carbohydrates, and protein. However, when it comes to nutritional value the sweet potato has up to 400% of our daily allowance for vitamin A which is 10 x more than the standard white potato. Something else not found in the standard potato is antioxidant plant pigments and higher levels of antioxidants altogether. In fact, orange sweet potatoes are rich in beta-carotene and even vitamin C.

Selecting Sweet Potatoes

When selecting there are a few things to look out for. Choose medium-sized sweet potatoes with smooth firm skin and no bruises or cracks. You want to make sure the outside is free from abrasions or any sort of gashes as this can indicate that bacteria is present beneath the surface of the sweet potato. Sweet potatoes often get confused with Yams, which have a rougher exterior that is brown in color.

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sweet potato hash recipe in a skillet

Sweet Potato Hash Recipe

Yield: 6 servings
Prep Time: 5 minutes
Cook Time: 18 minutes
Total Time: 23 minutes

a savory blend of breakfast potatoes using sweet potatoes in place of traditional potatoes

Ingredients

  • 3 medium sweet potatoes
  • ¼ cup of coconut oil
  • 1 tbsp olive oil
  • 1 tbsp dried chives
  • 2 tbsp flat leaf parsley
  • sea salt
  • cracked black pepper to taste
  • 2 cloves of garlic

Instructions

  1. In a cast iron skillet, heat the coconut oil.
  2. While the pan heats dice the sweet potatoes into small cubes.
  3. When the pan is hot, add them to the skillet.
  4. Salt and pepper the sweet potatoes and allow them to cook for about 5 minutes.
  5. In the meantime, mince the cloves of garlic and finely chop both the flat leaf Italian parsley.
  6. Stir the potatoes and allow them to cook for approximately another 5 minutes.
  7. Once they begin to soften, add the chives, half the parsley, and all the minced garlic. I like to also add another pinch of salt as I like the salty contrast with the sweetness of these potatoes.
  8. Give the contents of the pan a good stir.
  9. Allow them to cook another couple of minutes.
  10. Once they look done, drizzle the olive oil over the potatoes and take the back side of your spoon and pack them down slightly.
  11. Let them cook another 1-2 minutes. Once they appear crisp give them a stir and garnish with the other half of the parsley.

Notes

You May Need a Cast Iron Skillet

Nutrition Information:
Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 156Total Fat: 11gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 3gCholesterol: 0mgSodium: 120mgCarbohydrates: 13gFiber: 2gSugar: 4gProtein: 1g

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sweet potato hash recipe in a skillet

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