Eggs with Potato-Pepper Hash
Active Time: 30 minutes / Cook Time: 15-20 minutes / Total Time: 30 minutes
Makes 2 servings
Nutrition Corner: Eggs
Eggs are one of nature’s perfect foods. But not all eggs are created equal. Eggs from organic pastured chickens have been shown to contain a different nutritional profile than eggs from conventionally raised chickens. Because the nutrients found in eggs depends on what the hens themselves are eating, eggs from pastured hens contain higher amounts of vitamins and anti-inflammatory Omega 3's. In addition, a clearer understanding of how dietary cholesterol impacts blood cholesterol suggests that there is no need to worry about the amount of cholesterol found in egg yolks. Food is best consumed in its natural, whole state, so don't miss out on eating whole eggs, including the yolk, which contains all of an egg's healthy Omega 3's and vitamins A, D, E, and K.
- 4 teaspoons ghee, divided
- 2 red potatoes, (about 6 oz. total) well-scrubbed, unpeeled, and diced*
- 4 small pinches of fine sea salt, divided (for about ¾ teaspoon total)
- ¼ cup diced yellow onion, from about ½ a small onion
- 1 small bell pepper, (red, orange, or yellow) diced
- 1 small zucchini, diced
- 2 eggs
- freshly ground black pepper to taste
*You can chop the vegetables any size, but they will increase your cooking time if larger than the dice called for here.
**Eggs and hash seem to cry out for bacon, but just a small bit of parmesan cheese helps add the “umami” flavor that we get from meat. It bumps up the savory factor of the dish, but feel free to omit it.
- Melt 1 ½ teaspoons ghee in a large skillet with a lid over medium heat. Add the potatoes and a pinch of salt, stir, spread into a single layer, cover the pan, and cook undisturbed for 2 minutes.
- Give the potatoes a stir, cover, and cook for 1 minute.
- Reduce the heat to medium-low. Add 1 teaspoon ghee, the onion and bell pepper and a pinch of salt, stir, cover, and cook for 5 minutes.
- Add a half teaspoon ghee, the zucchini and a pinch of salt and stir. Cover and cook for 3-4 minutes, or until all of the vegetables are tender.
- Scoot the vegetables over to the side of the pan, add the final teaspoon of ghee to the empty side of the pan, and when melted, carefully crack each egg into the pan. Sprinkle with a small pinch of salt and pepper and cook 1 ½-2 minutes, or until the bottoms are set.
- Gently flip the eggs with a spatula and cook on the second side for ½-1 minutes, or until the eggs are cooked to your liking.
- Divide the hash onto two serving plates. Top each plate with an egg and serve.