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.
- Prep Time
- 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.
- Serving Size: 1 1/4 cups sweet potato hash and 1 poached egg
- Calories: 294
- Carbohydrate Content: 14 g
- Cholesterol Content: 285 mg
- Fat Content: 10 g
- Fiber Content: 3 g
- Protein Content: 35 g
- Saturated Fat Content: 3 g
- Sodium Content: 368 mg
- Sugar Content: 5 g
- Polyunsaturated Fat Content: 2 g