Kale & Roasted Sweet Potato Hash

Kale & Roasted Sweet Potato Hash

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From: Diabetic Living Magazine, Winter 2020

This one-pan hash makes an easy fall dinner or a simple dish for a healthy brunch. You can even poach the eggs ahead of time—slip them into steaming-hot water to rewarm them just before serving.

Ingredients 4 servings

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Original recipe yields 4 servings
Nutrition per serving may change if servings are adjusted.
  • 1 pound sweet potatoes (about 2 small or 1 large), peeled and cut into ½-inch pieces (3½ cups)
  • 1 medium red onion, halved and sliced
  • 2 tablespoons canola oil, divided
  • 1 teaspoon garlic powder
  • pinch salt, divided
  • 4 cups chopped kale
  • 4 large eggs
  • Freshly ground pepper to taste


  • Prep

  • Ready In

  1. Place a large rimmed baking sheet in the oven; preheat oven to 425°F.
  2. Toss sweet potatoes and onion with 1 Tbsp. oil, ½ tsp. garlic powder, and ¼ tsp. salt in a medium bowl. Spread in an even layer on the heated baking sheet. Roast for 20 minutes.
  3. Toss kale with the remaining 1 Tbsp. oil, ½ tsp. garlic powder, and ¼ tsp. salt. Remove the pan from the oven, stir the vegetables, and place the kale on top. Continue roasting until the sweet potatoes have softened and are beginning to brown and the kale is wilted and slightly crisp, about 10 minutes more. Stir to combine.
  4. Meanwhile, bring 2 inches of water in a wide pot to a boil. Reduce heat to medium-low to maintain a gentle simmer. Crack each egg into a small bowl and slip them, one at a time, into the simmering water, taking care not to break the yolks. Poach for 4 minutes for soft-set, 5 minutes for medium-set, and 8 minutes for hard-set. Using a slotted spoon, transfer the eggs to a clean kitchen towel to drain.
  5. Divide the vegetable hash among 4 plates and top each serving with an egg. Season with pepper, if desired.

Nutrition information

  • Serving size: 1 cup hash + 1 egg
  • Per serving: 217 calories; 12 g fat(2 g sat); 3 g fiber; 19 g carbohydrates; 9 g protein; 56 mcg folate; 186 mg cholesterol; 6 g sugars; 15,128 IU vitamin A; 35 mg vitamin C; 85 mg calcium; 2 mg iron; 394 mg sodium; 525 mg potassium
  • Nutrition Bonus: Vitamin A (303% daily value), Vitamin C (58% dv)
  • Carbohydrate Servings:

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