Name: Sweet Potato, Broccoli & Wild Rice Hash
Total time: 30 min
Ingredients: 2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided; 1 pound sweet potato (1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups); 0.5 teaspoon salt, divided; 2 cups small broccoli florets; 3 small spring onions or scallions, sliced, whites and greens separated, divided; 1 clove garlic, minced; 1 cup cooked wild rice or wild rice blend (see Tip); 2 tablespoons chopped flat-leaf parsley; 2 tablespoons finely chopped fresh tarragon; 4 large eggs

Sweet Potato, Broccoli & Wild Rice Hash

4.0

(4)

4 Reviews

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.

Breana Lai Killeen, M.P.H., RD

Published on March 3, 2022

Sweet Potato, Broccoli & Wild Rice Hash — Photo: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat

Active Time:

30 mins

Total Time:

30 mins

Servings:

Nutrition Profile:

Dairy-Free Gluten-Free Heart Healthy Low-Calorie Nut-Free Soy-Free Vegetarian

Jump to Nutrition Facts

Ingredients

2 tablespoons extra-virgin olive oil plus 1 teaspoon, divided
1 pound sweet potato (1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups)
½ teaspoon salt, divided
2 cups small broccoli florets
3 small spring onions or scallions, sliced, whites and greens separated, divided
1 clove garlic, minced
1 cup cooked wild rice or wild rice blend (see Tip)
2 tablespoons chopped flat-leaf parsley
2 tablespoons finely chopped fresh tarragon
4 large eggs

Directions

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.

Tip

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 (per serving)

265	Calories
13g	Fat
27g	Carbs
11g	Protein

Nutrition Facts
Servings Per Recipe 4
Serving Size 1 egg & 1 cup hash
Calories 265
% Daily Value *
Total Carbohydrate 27g	10%
Dietary Fiber 4g	14%
Total Sugars 6g
Protein 11g	22%
Total Fat 13g	17%
Saturated Fat 3g	15%
Cholesterol 186mg	62%
Vitamin A 14884IU	298%
Vitamin C 52mg	58%
Vitamin D 41IU	10%
Vitamin E 2mg	13%
Folate 74mcg	19%
Vitamin K 56mcg	47%
Sodium 401mg	17%
Calcium 90mg	7%
Iron 2mg	11%
Magnesium 52mg	12%
Potassium 612mg	13%
Zinc 2mg	18%
Vitamin B12 1mcg	42%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.