This Sweet Potato and Turkey Sausage Hash offers a flavorful and nutritious option for your next Healthy Brunch Recipes gathering. It’s a simple dish that comes together quickly, perfect for busy mornings or a relaxed weekend.
Key Ingredients & Substitutions:
- Sweet Potatoes: Use white potatoes or even butternut squash for a different flavor.
- Turkey Sausage: Chicken sausage or lean ground turkey are excellent lean protein alternatives.
- Bell Peppers: Any color works; feel free to mix and match.
- Onion: Shallots can be used for a milder taste.
- Spinach: Kale or other leafy greens are good additions.
Ingredients:
Main Ingredients:
- 2 medium sweet potatoes, peeled and diced (about 3 cups)
- 1 tbsp olive oil
- 1 lb lean turkey sausage, casings removed if using links
- 1 medium yellow onion, diced
- 1 red bell pepper, diced
- 1 green bell pepper, diced
- 3 cups fresh spinach
Spices:
- 1 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/4 tsp black pepper
- Salt to taste
How Much Time Will You Need?
- Total Time: 35 minutes
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
- Calories per serving: Approximately 350
- Tools Needed: Large skillet, chopping board, knife.
Step-by-Step Instructions:
1. Prepare the Sweet Potatoes
Heat olive oil in a large skillet over medium-high heat. Add the diced sweet potatoes to the hot skillet. Cook them for about 10-12 minutes, stirring occasionally, until they start to soften and brown.
2. Cook the Turkey Sausage
Push the sweet potatoes to one side of the skillet. Add the turkey sausage to the empty side, breaking it up with a spoon as it cooks. Brown the sausage for 5-7 minutes, ensuring it’s cooked through.
3. Sauté Vegetables and Season
Add the diced onion and bell peppers to the skillet with the sweet potatoes and sausage. Stir everything together and cook for another 5 minutes, until the vegetables are tender-crisp. Sprinkle in the smoked paprika, garlic powder, salt, and black pepper, stirring well to combine.
4. Incorporate the Spinach
Finally, add the fresh spinach to the skillet. Cook for 2-3 minutes, stirring until the spinach wilts down. Serve your healthy sweet potato and turkey sausage hash immediately.
Variation Ideas:
- Add a fried or poached egg on top for extra protein and richness.
- Stir in a can of drained and rinsed black beans for added fiber.
- For a touch of heat, include a diced jalapeño with the bell peppers.
- Garnish with fresh cilantro or parsley before serving.
Storage Instructions:
Store any leftover hash in an airtight container in the refrigerator for up to 3-4 days. Reheat gently in a skillet over medium heat or in the microwave until warmed through.
Frequently Asked Questions (FAQ):
Can I make this hash ahead of time?
You can chop all the vegetables and cook the turkey sausage ahead of time. This will significantly reduce your prep time when you’re ready to cook.
What if my sweet potatoes aren’t softening?
Ensure your sweet potatoes are diced into small, even pieces. You can also cover the skillet for a few minutes to help them steam and soften faster.
Is this recipe suitable for meal prep?
Absolutely! This Sweet Potato and Turkey Sausage Hash makes a fantastic meal prep option for several healthy meals throughout the week.
Can I use frozen sweet potatoes?
Yes, you can. Thaw them first and pat them dry to remove excess moisture before cooking.
How can I make this dish spicier?
Add a pinch of cayenne pepper with the other spices, or incorporate some red pepper flakes while cooking the vegetables.
What are some other Healthy Brunch Recipes ideas?
Consider dishes like vegetable frittatas, overnight oats with fruit, or whole-wheat pancakes with fresh berries.