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Sweet Potato Hash
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Friendly URLs: /sweet-potato-hash
50 minutes
4 servings
Adjust servings
dairy-free
gluten-free
kid friendly
has meat
has pasta
has seafood
mediterranean
vegan
vegetarian
pescatarian
paleo
This recipe has no customizations.
 
Nutrition to Note
This recipe has Sodium as 55.1% (as a percentage of RDA).
 
You may need to take this into account today to balance out your diet.
 
Nutrition Rating Details
Here are the percentages used to determine the nutritional rating for this recipe:
• Calcium: 1.6% of RDA
• Calories: 6.0% of RDA
• Carbs: 4.5% of RDA
• Fat (total lipid): 11.5% of RDA
• Fiber: 8.3% of RDA
• Fructose: 1.5% of RDA
• Protein: 1.5% of RDA
• Sodium: 55.1% of RDA
• Sugar: 9.8% of RDA
• Vitamin A (IU): 246% of RDA
• Vitamin B6: 8.2% of RDA
• Vitamin C: 7.2% of RDA
• Iron: 1.5% of RDA
• Magnesium: 7.1% of RDA
• Manganese: 5.9% of RDA
• Niacin: 6.6% of RDA
• Potassium: 8.8% of RDA
• Zinc: 3.3% of RDA
If any nutritional component is greater than 50% of RDA (or any vitamin/mineral is greater than 400% of RDA), the recipe gets a “Nutrition to Note” rating.
 
Whether this matters for your diet depends mostly on what other foods you consume today.
 
MACROS
Carbohydrate
12.4
g
Calories
119
 
Fiber
2.33
g
Iron
0.281
mg
Protein
1.69
g
Sodium
743
mg
Sugars
3.06
g
Fat (total lipid)
7.00
g
 
INGREDIENTS
Amount
Measure
Adjust
Ingredient
 
2
tbsp
+
-
 
 
1/2
whole
+
-
 
thinly sliced.
 
1
cup
+
-
 
 
1
clove
+
-
 
thinly sliced.
 
2
whole
+
-
 
larger in size, cooked and cut into 1/2 inch cubes.
 
1
cup
+
-
 
finely chopped.
 
1/2
cups
+
-
 
 
1
tsp
+
-
 
 
1/4
tsp
+
-
 
 
1
tbsp
+
-
 
fresh, chopped.
 
1
tbsp
+
-
 
chopped.
 
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PREPARATION
Cooking the Potatoes
1.
Preheat oven to 375 F.
2.
While oven is preheating, peel, wash and cube sweet potatoes.
3.
Place on a baking sheet or in a baking pan and sprinkle with olive oil. Mix so potatoes are evenly coated for baking.
4.
Bake for 20 minutes. While potatoes are baking, prep the remaining ingredients.
Preparing the Hash
5.
In a large skillet over high heat, melt coconut oil.
6.
Add the onion, mushrooms, and garlic.
7.
Saute for about 8 minutes, or until the onions and mushrooms are tender.
8.
Add the cooked sweet potatoes, swiss chard, and vegetable broth. Cook for 5 minutes.
9.
Stir in the salt, pepper, thyme, and sage and serve.
NOTES, TIPS, TRICKS, HINTS, ETC:
1.
Vegans can add 1 cup of cooked black beans for a protein boost.
2.
If you desire leftovers, double the quantity and refrigerate for up to 1 week.
 
 
COMPLETE NUTRITION
This recipe has the following nutrient totals:
Calories 119
Protein 1.69 g
Carbohydrates 12.4 g
Iron 0.28 mg
Fiber 2.33 g
Calcium 15.6 mg
(plus many more nutrients)
Sample Recipe Chart:
 
The sample chart shows the nutritional data that is typically shown for any given recipe. The chart shows both nutrition totals as well as per-ingredient nutrition.
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