Healthy Breakfast Hash Video - Brigham and Women's Hospital

15 Jun 2017 01:02 245
Brigham and Women's Download
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Healthy Breakfast Hash

Eating a healthy breakfast can reduce the risk of obesity and high cholesterol, improve performance on memory-related tasks, and minimize impulsive snacking and overeating at other meals. Try this health breakfast hash recipe, which is high in protein and low in calories and saturated fat.

• 2 tablespoons olive oil
• 1 small onion, finely chopped
• 6-ounce cauliflower, finely chopped
• 6-ounce sweet potato, finely chopped
• 1 red bell pepper, finely chopped
• 2 cloves garlic, minced
• ¼ teaspoon salt
• 2 cups fresh baby spinach
• ½ tablespoon sriracha sauce (optional)
• 4 eggs, poached or soft boiled


1. Heat olive oil in a large nonstick skillet over medium high heat.
2. Cook onion 3 minutes or until softened.
3. Stir in cauliflower and sweet potatoes, red pepper, garlic and salt. Cook for 5 minutes, stirring occasionally or until vegetables are tender.
4. Stir in spinach and cook 2 minutes or until wilted.
5. Stir in sriracha.
6. Serve eggs over hash.

Source: BWH Food Service

Nutrition facts:
Calories: 206
Fat (g): 12
Sat Fat (g): 2.6
Trans Fat (g): 0
Carbohydrate (g): 16.4
Fiber: (g): 3.8
Protein (g): 9
Cholesterol (mg): 186
Sodium (mg): 328.2

Visit the Department of Nutrition at Brigham and Women’s Hospital for more healthy recipes:

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