Roasted Sweet Potato Hash with Poached Eggs

Roasted Sweet Potato Hash with Poached Eggs

RECIPE IBS
Published on Thursday, September 29, 2022 by Lisa Green

The dreaded, the most feared of all the cooked eggs- poached!  

I’m hoping that the step-by-step instructions in the recipe on how to poach the perfect egg will subside some of those fears.  

One thing that might not be well known is that the term poached refers to the temperature of the water or liquid that the eggs are cooking in. 

The technical terms for the temperature of the cooking liquid are:

Boiling: 212 degrees F, the most well-known cooking temperature

Simmering: 185-200 degrees F 

Poaching: 160-180 degrees F 

Poaching is the method we are using for the eggs. This is the most delicate of the cooking methods. This method cooks the food slower and more gently, leaving a soft but not tough food product in the end. When cooking poached eggs I use a shallow pan, this allows me to see and handle the eggs easier. I add a dash of white vinegar to the poaching liquid (in this case, water). This helps in the cooking/firming of the eggs. 

This is another recipe where you can add whatever you like or don’t like to the hash. 

I like to think of a hash as- what’s in my refrigerator that I need to use! If you are Low FODMAP, you might want to choose items such as bell peppers, scallions (the green part), ground turkey, and kale for your hash. If you use ground sausage, check the ingredients to ensure it is FODMAP friendly if it contains additional seasoning. 

For this particular sweet potato hash, I’m going to add mushrooms, sweet potatoes, onions, jalapeno, and some ground sausage. But don’t let your imagination stop you there. You can add whatever is in your refrigerator for added nutrition, such as chopped carrots, celery, peppers, greens, or anything else you find in your vegetable drawer!

A Note About Cooking the Sweet Potatoes: 

I recommend throwing the sweet potatoes in the microwave for 5-10 minutes to soften them before dicing them. Just poke a couple of holes with a fork on all sides of the potatoes and then place them in the microwave. This will give your hand a little break when cutting them up. Additionally, I leave the skin on my potatoes when using them in the sweet potato hash.

On this Fireside Cookalong ~ Chef Lisa Green cooks this recipe while Dr. Allison Koch makes a Low FODMAP version! Check out the episode!
[[ recipeID=recipe-9l839ietf, title=Roasted Sweet Potato Hash with Poached Eggs ]]

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Roasted Sweet Potato Hash with Poached Eggs

Servings: 2

Keywords:

  • Prep Time: 1 hours 0 mins
  • Cook Time: 20 mins
  • Total Time: 1 hours 20 mins

Ingredients

Instructions

Ingredients

  • 1-2 sweet potatoes
  • 4 eggs
  • ½ lb ground sausage
  • ½ lb mushrooms
  • 1 onion
  • 1 jalapeno
  • 2 tablespoons olive oil
  • White vinegar (for the poaching liquid)
  • Salt and pepper to taste
  • Any fresh herbs or spices you desire

Instructions

  1. First the sweet potatoes. After they have softened a little** dice them into ¼-½ inch pieces.  
  2. Place the potatoes on a baking sheet with a little oil and salt and pepper and bake them at 375 F for approximately 15-20 minutes. 
  3. While the sweet potatoes are baking, get the poaching liquid ready. In a shallow pan fill it wth ½-¾ with water and place on the stove. 
  4. Add a tablespoon of white vinegar. Make sure you have a slotted spoon ready for when the poached eggs are finished cooking. 
  5. At this time crack your eggs and put them in individual little bowls. This will bring the egg to room temperature and with the eggs in a little cup, they are easier to pour into the liquid.
  6. After this is all set up, slice the mushrooms, onion, and jalapeno. 
  7. When the potatoes are finished par-cooking, remove from the oven and set aside. 
  8. In a large skillet on medium-high heat add a little oil, then add the sausage, cook for about 2 minutes then add the mushrooms, and onions, cook for a couple minutes then add the sweet potatoes, add the jalapeno last.  
  9. While the hash is cooking, time to poach the eggs.  
  10. With a thermometer check the temperature of the liquid, it should be about 170 degrees F. 
  11. Let’s start with one egg at a time, just to get the hang of it. Pour the egg into the liquid, with the slotted spoon swirl the egg a little bit so it begins to firm up. Depending on how you like your eggs prepared determines how long they take. For super soft: 2-4 minutes (I like my eggs about semi firm so I cook them for 5-7 minutes, depending on the size).
  12. After you get the hang of the first one, add the rest of the eggs to the liquid.  
  13. Now, check on your hash, it is finished when the sausage is cooked through and the vegetables are done to your liking.  
  14. When all the food has finished cooking, scoop the hash onto a plate and place your perfectly cooked poached eggs right on top! Enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 2

Amount Per Serving
Calories 527
% Daily Value*
Total Fat 36.7g 56%
Saturated Fat 5g 25%
Trans Fat 0g
Sodium 177.7mg 7%
Total Carbohydrate 19.7g 6%
Dietary Fiber 3.4g 13%
Sugars 3.2g
Protein 29.8g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Difficulty level: 6


*Difficulty level on a scale of 1-10 with 1 being easy (little to no cooking experience required) and 10 being difficult (having a strong background in cooking, and using equipment)


**See notes from article on sweet potato preparation


Nutrition analysis does not include salt and pepper to taste or additional herbs/spices.