Chicken Sweet Potato Hash with Poached Eggs
Photo: Maya Visnyei
By Laura Walsh
Hands-on time: 45 minutes
Total time: 45 minutes
- Pinch sea salt
- 16 oz boneless, skinless chicken breasts or boneless, skinless chicken thighs
- 2 tsp olive oil
- 1 1/4 lb sweet potatoes, peeled and diced 1/4-inch
- 1 cup halved and thinly sliced red onion
- 1/2 tsp smoked paprika, plus additional for garnish
- 1/2 tsp ground cumin
- 1/4 tsp sea salt
- 1/4 cup finely chopped fresh cilantro
- 4 eggs, poached
- Season a large pot of water with salt and bring to a simmer. Add chicken, cover and simmer until an instant-read thermometer registers 165F when inserted in center of chicken, 8 to 10 minutes. Remove from pot and set aside until cool enough to handle. With 2 forks, shred chicken.
- Meanwhile, in a large, wide nonstick skillet, heat oil on medium. Add potatoes and onion and sauté, stirring occasionally, until potato is just tender, about 15 minutes.
- Gently fold chicken into potato mixture and cook, stirring occasionally, until potatoes and chicken are browned, 5 to 10 minutes. Stir in paprika, cumin, salt and cilantro. To serve, top with eggs and additional paprika (if using). Serve immediately.
Nutrients per serving (1 1/4 cups sweet potato hash mixture and 1 poached egg): Calories: 294, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated Fat: 4 g, Polyunsaturated Fat: 2 g, Carbs: 14 g, Fiber: 3 g, Sugars: 5 g, Protein: 35 g, Sodium: 368 mg, Cholesterol: 285 mg
Egg yolks have gotten a bad rap for being the unhealthful part of the egg, but they’re an integral part the egg-nutrition package. Egg yolks provide vitamins and essential fatty acids needed for weight management, muscle strength, healthy pregnancy and brain function. They’re an important food for cardiovascular health. Choline – a nutrient found in yolks – helps rid the liver of fat and regulates homocysteine, a compound that can increase risk of heart disease.