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+ servings

Breakfast Hash

Here’s a comforting breakfast that you caneasily serve to your family on weekends or friends for brunch. This breakfasthash is packed with fibre and creates a balanced meal leaving you satisfied.This recipe is a guide, so feel free to add or replace other vegetables!
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Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Yield 4

Ingredients

  • 2 red medium potatoes
  • 1 sweet potato
  • 3 tbsp (ml) olive oil divided
  • 2 shallots diced (or 1 small onion)
  • 4 mushrooms diced
  • 1 cup (250ml) zucchini diced
  • ½ red bell pepper diced
  • ½ yellow bell pepper diced
  • 1 tsp (5ml) garlic powder
  • 1 tsp (5ml) paprika
  • ¼ tsp (1.2ml) salt
  • ½ tsp (2.5ml) pepper
  • 1 cup (250ml) spinach
  • 4 eggs
  • 1 green onion
  • ¼ cup (60ml) parsley

Instructions

  • Peel potatoes and sweet potato, and boil for 10-15 minutes. Make sure the potatoes are not over cooked, a firm texture is best. Set aside to cool then dice the potatoes.
  • In a large cast iron pan or skillet, add half the oil once the pan is hot and sauté shallots for 2 mins. Stir in mushrooms, zucchini, peppers and cook for another 5-7 mins.
  • Transfer cooked vegetables to a plate and set aside.
  • In the same cast iron pan, add remaining oil. Add the diced pre-cooked potatoes and stir. Allow potatoes to become golden brown stirring occasionally to prevent burning. If you feel that the pan is too dry or sticky, add more oil.
  • Once potatoes start to brown, add spices (garlic powder, paprika, salt and pepper) and stir. Add cooked vegetables back into the pan and add fresh spinach. Stir and cook on high heat for another minute.
  • With a wooden spoon, make 4 small dents for each egg. Crack one egg at a time into each dent and cook covered for 7-8 min or until eggs are cooked to your liking.
  • Garnish with green onions, parsley, and serve.
Estimated Cost Per Serving:
Nutrition Facts
Breakfast Hash
Per
 
312 g
Calories
312
% Daily Value*
Fat
 
16
g
25
%
Saturated Fat
 
3
g
19
%
Carbohydrates
 
33
g
11
%
Fibre
 
6
g
25
%
Sugars
 
8
g
9
%
Protein
 
11
g
22
%
Sodium
 
245
mg
11
%
Vitamin A
 
541
IU
11
%
Vitamin C
 
81
mg
98
%
Calcium
 
92
mg
9
%
Iron
 
4
mg
22
%
*5% or less is a little, 15% or more is a lot

Tips & Notes

Recipe by Tamara Sarkisian, Registered Dietitian