Recipes

Sweet Potato Hash With Eggs & Rocket

This recipe is from The Healthy Mummy 28 Day Weight Loss Challenge Keto Lite meal plan.

You could use leftover roast vegetables in this recipe if you have them. This recipe makes 2 serves so share with the family or keep leftover vegetable hash in the fridge for breakfast another day.

 

The Healthy Mummy Keto Lite meal plan DOESN’T get people into a state of ketosis, it’s more about the macro split of meals each day i.e. moderate protein, higher in healthy fats, lower in carbs. Not harsh but still effective.

About The Healthy Mummy Keto Lite

When our Nutritionist designed The Healthy Mummy Keto Lite: Safe for Mums meal plan, the recipes selected were closer to a low carb, moderate protein and moderate to high fat split.

We’ve allowed a variation in each macro-nutrient so our mums have more flexibility in meal planning and offer a wider range of meals suitable for families, compared with a strict ketogenic diet.

What we aimed for was to have each meal as close to this range as possible:
Carbohydrates 15-30%
Fat 40-70%
Protein 15-30%

Some recipes have lower carbs or higher proteins, but the majority of the recipes fit inside these guidelines.

Print Recipe
Sweet Potato Hash With Eggs & Rocket
This recipe is from The Healthy Mummy 28 Day Weight Loss Challenge Keto Lite meal plan.
Prep Time 7 mins
Cook Time 25 mins
Servings
Ingredients
Prep Time 7 mins
Cook Time 25 mins
Servings
Ingredients
Instructions
  1. Peel and chop sweet potato into chunks. Steam until tender. You could use leftover roast sweet potato or 2 cups of leftover roast vegetables for this recipe if you have them.
  2. Place sweet potato (or leftover vegetables) into a bowl with one of the eggs, flour, mustard and olive oil. Mash well with a fork and mix together. Shape loosely into round patties/hash browns (you should be able to get 1-2 hash browns per serve).
  3. Bring a saucepan, 3⁄4 filled with water, to the boil and add white vinegar.
  4. Place a non-stick fry pan over a medium-high heat. Add hash browns to the pan and flatten with a spatula. Cook on each side for 3-4 minutes, or until golden.
  5. When water has come to the boil, use a spoon to create a whirlpool by swirling water around the pan. Slowly crack the remaining eggs (2 per serve) into the whirlpool and poach for 2-3 minutes or until cooked to your liking.
  6. Divide vegetable hash browns between two plates and serve with rocket and poached eggs on top.
Recipe Notes

This recipe contains 262 calories per serve.

This recipe is from the 28 Day Weight Loss Challenge Keto Lite meal plan. Join today for loads more delicious Keto Lite meals.

 

team_healthymummy
written by:

The Healthy Mummy

We have an amazing team of writers at the Healthy Mummy that are all dedicated to getting you the best stories, information and content.