Rating: 3.5 stars
3 Ratings
  • 5 star values: 1
  • 4 star values: 1
  • 3 star values: 0
  • 2 star values: 1
  • 1 star values: 0

Cooking this hash in cast iron ensures you'll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.

EatingWell Magazine, April 2022


Credit: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Recipe Summary

30 mins
30 mins


Ingredient Checklist


Instructions Checklist
  • Heat 1 tablespoon oil in a large cast-iron or nonstick skillet over medium heat. Add sweet potatoes and season with 1/4 teaspoon salt. Cook, stirring often, until lightly browned and softened, 8 to 10 minutes. Add broccoli and 1 tablespoon oil; cook, stirring occasionally, until softened, 3 to 5 minutes. Add spring onion (or scallion) whites and garlic; cook, stirring, for 1 minute. Stir in rice, spring onion (or scallion) greens, parsley and tarragon and remove from heat. Transfer to a plate and cover to keep warm.

  • Heat the remaining 1 teaspoon oil in the pan over medium heat. Crack eggs into the pan and season with the remaining 1/4 teaspoon salt. Cook to desired doneness, 1 1/2 to 2 minutes for a runny yolk and 3 1/2 to 4 minutes for a firmer yolk. Serve the eggs on top of the hash.


Cultivated wild rice can take up to an hour to cook. To get that delicious earthy flavor (plus fiber you wouldn't get from white rice) fast, opt for a packet of precooked.

Nutrition Facts

1 egg & 1 cup hash
265 calories; protein 11g; carbohydrates 27g; dietary fiber 4g; sugars 6g; fat 13g; saturated fat 3g; mono fat 8g; cholesterol 186mg; vitamin a iu 14884IU; vitamin b3 niacin 2mg; vitamin b12 1mcg; vitamin c 52mg; vitamin d iu 41IU; vitamin e iu 3IU; folate 74mg; vitamin k 56mg; sodium 401mg; calcium 90mg; iron 2mg; magnesium 52mg; potassium 612mg; zinc 2mg; omega 6 fatty acid 2g.