Dyan Damron of Coach D Consulting made Sweet Potato Hash with Eggs (see recipe below) Dyan will emcee the annual Cast Iron Cook-Off in Chattanooga on Sunday, September 17. For more information, visit publicmarkets.us/event/cast-iron-cook-off. You can find more of Dyan’s healthy recipes and meal planning ideas on her Facebook and Twitter.
Cast Iron Sweet Potato Hash with Eggs
2 large sweet potatoes (about 1 lb), cut into ½-inch dice
1 tablespoon extra virgin olive oil (EVOO) or bacon grease
2 colorful bell peppers, cored and seeded, cut into ½-inch dice
1 small (or ½ large) red onion, cut into ½-inch dice
1 teaspoon chopped garlic
½ teaspoon each smoked paprika, black pepper, salt
4 eggs (farm-fresh if possible)
Sprinkle of salt and black pepper
Optional toppings: fresh parsley, cilantro, or green onions; diced heirloom tomato; crumbled bacon; hot sauce; sliced avocado; pickled jalapenos; lime wedges
Tip: Get as many of the above ingredients from your local Farmers’ Market as possible
Place sweet potatoes in a large pot and cover with cold, salted water. Bring to a boil over high heat and simmer until potatoes are tender but still slightly underdone, about 5 minutes. Drain immediately and allow to dry. This step can be done up to a couple days in advance and potatoes stored in air-tight container in refrigerator, which I recommend because it helps the potatoes get drier. Tip: I leave the potato skins on for flavor and nutrition.
Preheat oven to 400 degrees.
Heat EVOO in a large (10 or 12-inch) cast iron skillet over med-high heat. Add sweet potatoes and spread into an even layer. Cook about 3 minutes – allowing first side of potatoes to get browned and slightly crisp. Add peppers, onions, garlic, and spices and stir with a wooden spoon to combine. Pat down slightly and continue to cook until bottom of vegetables get a crispy brown crust, about 5-10 minutes. Flip vegetables to ensure everything is well browned all over, using wooden spoon to scrape up the browned bits. Remove from heat and make four shallow wells in the surface of the hash and break an egg into each. Sprinkle each egg with salt and pepper. Transfer pan to pre-heated oven and cook until whites of eggs are set but yolks still runny, about 5-10 minutes. Remove from oven and serve with your choice of fresh ingredients as a topping.
Serves 4. This makes for an excellent meal any time of day. You can easily halve the ingredients and use a smaller cast iron skillet (6 or 8-inch)
Sweet potatoes are rich in antioxidants, anti-inflammatory nutrients, and blood sugar-regulating nutrients. One large egg has 13 essential vitamins and minerals for just 70 calories. Eggs are affordable and contain 6 grams of high-quality protein and all nine essential amino acids.
Cast iron is a versatile and enduring method of cooking. You can develop rich flavors without adding expensive or high-calorie ingredients. Take care of you cast iron – season it well and clean with water only (no soap or dishwasher) – and it will last for generations.
Dyan Damron – Coach D Consulting - 615-310-6634
firstname.lastname@example.org - www.coachdconsulting.com