Cauliflower Hash with Sausage & Eggs

Cauliflower Hash with Sausage & Eggs

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From: Diabetic Living Magazine, Winter 2019

This easy and nutritious version of breakfast hash uses cauliflower rice instead of potatoes, and turkey sausage instead of breakfast sausage, for a healthier, low-carb breakfast. Top it off with fried eggs for a satisfying morning meal.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 4 teaspoons olive oil, divided
  • 1 small onion, diced
  • 2 cloves garlic, minced
  • 8 ounces turkey sausage
  • 16 ounces cauliflower rice (4 cups; see Tip)
  • ¼ teaspoon salt
  • ⅛ teaspoon ground pepper
  • 3 tablespoons water
  • 8 large eggs

Preparation

  • Prep

  • Ready In

  1. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add onion and garlic; cook, stirring, until translucent. Add sausage; cook, stirring, until cooked through, 4 to 5 minutes. Transfer the mixture to a plate.
  2. Increase heat to medium-high and add cauliflower rice to the pan in an even layer. Cook without stirring until it starts to turn golden brown, 2 to 3 minutes. Then stir and add salt, pepper, and water. Cover and cook until tender and golden, 3 to 4 minutes. Stir the sausage mixture back in and heat through, about 2 minutes.
  3. Heat 1 teaspoon oil in a medium nonstick skillet over medium heat. Break 4 eggs into the pan and cook until the whites are set but the yolks are still runny, about 3 minutes (or up to 5 minutes for firmer yolks). Transfer to a plate and repeat with the remaining 1 teaspoon oil and the remaining 4 eggs.
  4. Divide the hash among 4 plates and top each with 2 fried eggs.
  • Tip: Look for cauliflower rice in the freezer section of your grocery store. To make your own, place 2 cups cauliflower florets at a time in a food processor and pulse until chopped into rice-size pieces. One 2-pound head of cauliflower makes about 4 cups of cauliflower rice.

Nutrition information

  • Serving size: 1½ cups hash and 2 eggs
  • Per serving: 317 calories; 19 g fat(5 g sat); 3 g fiber; 8 g carbohydrates; 26 g protein; 53 mcg folate; 415 mg cholesterol; 3 g sugars; 583 IU vitamin A; 52 mg vitamin C; 98 mg calcium; 3 mg iron; 654 mg sodium; 319 mg potassium
  • Nutrition Bonus: Vitamin C (87% daily value)
  • Carbohydrate Servings: ½

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