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Friday, December 1, 2017

Diabetes-Friendly Turkey and Sweet Potato Hash with Fried Egg



There is nothing better than leftovers to inspire creativity. Before I discovered roast turkey as a great year-round food, I relished the leftovers in order to make my favorite comfort foods like turkey tetrazzini and of course, turkey hash.


Turkey hash is easy to prepare and is perfect for breakfast, brunch or a Sunday supper. My version is packed full of healthy ingredients that not only include high quality protein but also vitamins, especially vitamin C; minerals, like potassium; and antioxidants found in foods like garlic, onions and cauliflower used in this recipe. Providing comfort food that is also health promoting is particularly welcome during the colder months when we are combatting flu and colds. It nourishes our soul and our bodies. Below is my favorite hash recipe that is perfect for using up leftover turkey.

Diabetes-Friendly Turkey and Sweet Potato Hash with Fried Egg 

Ingredients

1 medium sweet potato, cubed and roasted
1 ½ cups cauliflower, chunked and roasted
1 tablespoon olive oil
1 large onion, chopped
1 red bell pepper, chopped
1 yellow pepper, chopped
1 teaspoon kosher salt
1 tablespoon garlic, minced
½ teaspoon paprika
1 teaspoon ground cumin
2 cups cooked turkey, diced
4 large eggs
½ teaspoon black pepper
Cooking Spray, olive oil flavored

Directions
  1. Prepare the cauliflower and sweet potato, placing them on a cookie sheet sprayed with cooking spray. Roast for 15 minutes at 375°. 
  2. Next, spray a cast-iron skillet with cooking spray and add olive oil at medium heat. Add onions, peppers and salt. Cook until tender, about 5 minutes. 
  3. Add garlic, paprika and cumin. Cook, stirring constantly for 1 minute. 
  4. Add the roasted vegetables and turkey, stirring occasionally until the turkey is heated thoroughly, about 3 minutes. 
  5. Meanwhile, heat a skillet sprayed with cooking spray over medium heat. Add eggs and fry for 3 – 5 minutes, or until they are cooked as you like to serve them. 
  6. Divide the turkey hash to serve 4. Top each serving with an egg. Sprinkle evenly with pepper and serve immediately. 
Serves: 6; Calories per serving: 221; Total Fat: 9g; Carbohydrates: 13g; Sugars: 5g; Sodium: 430mg; Fiber: 3g; Protein: 21g

Enjoy! And Live Vibrant!


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