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Karry Hosford Photo by: Karry Hosford

Sweet Potato Hash

This nutritious sweet potato hash features cooked and crumbled turkey sausage, diced sweet potatoes, onion, and a little maple syrup and nutmeg.  It's a delicious alternative to more traditional breakfast foods, and pairs well with eggs.

Cooking Light MARCH 2004

  • Yield: 4 servings (serving size: about 1 cup)

Ingredients

  • 1 1/2 pounds sweet potatoes, peeled and diced
  • 1/3 cup water
  • 1 1/2 teaspoons olive oil
  • 2 (1-ounce) links turkey breakfast sausage
  • 1 1/4 cups chopped onion
  • 3/4 teaspoon salt, divided
  • 1 1/2 tablespoons maple syrup
  • 1 tablespoon water
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground nutmeg

Preparation

Place sweet potatoes and 1/3 cup water in a large microwave-safe bowl. Cover with plastic wrap and microwave at HIGH 15 minutes or until potatoes are tender. Carefully uncover; drain and keep warm.

Heat oil in a large nonstick skillet over medium-high heat. Remove casings from sausage. Add onion to pan; sauté 6 minutes or until tender. Add sausage and 1/4 teaspoon salt; cook 4 minutes or until sausage is done, stirring to crumble. Stir in sweet potatoes, 1/2 teaspoon salt, syrup, 1 tablespoon water, pepper, and nutmeg. Cook until liquid is absorbed and sweet potatoes begin to brown (about 5 minutes).

Nutritional Information

Amount per serving
  • Calories: 200
  • Calories from fat: 16%
  • Fat: 3.6g
  • Saturated fat: 0.8g
  • Monounsaturated fat: 1.8g
  • Polyunsaturated fat: 0.7g
  • Protein: 5.2g
  • Carbohydrate: 37.8g
  • Fiber: 4.5g
  • Cholesterol: 11mg
  • Iron: 1.2mg
  • Sodium: 571mg
  • Calcium: 43mg
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Sweet Potato Hash recipe

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