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Sweet Potato, Broccoli & Wild Rice Hash

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Convenience foods save time and add flavor here, using a packaged, pre-cooked wild rice blend. Cut your sweet potato small so it cooks quickly and save even more time by buying pre-chopped broccoli. Add hot sauce and your favorite seasonings. This recipe is a great base to build on and personalize to your tastes.

Ingredients:

  • 2 Tablespoons extra-virgin olive oil plus 1 teaspoon, divided
  • 1 pound sweet potato (1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups)
  • 1/2 teaspoon salt, divided
  • 2 cups small broccoli florets
  • 3 small spring onions or scallions, sliced, whites and greens separated, divided
  • 1 clove garlic, minced
  • 1 cup cooked wild rice or wild rice blend (see Tip below)
  • 2 tablespoons chopped flat-leaf parsley
  • 2 tablespoons finely chopped fresh tarragon
  • 4 large eggs (optional)

Directions:

  1. Heat 1 Tablespoon oil in a large cast-iron or nonstick skillet over medium heat. Add sweet potatoes and season with 1/4 teaspoon salt. Cook, stirring often, until lightly browned and softened, 8 to 10 minutes. Add broccoli and 1 tablespoon oil; cook, stirring occasionally, until softened, 3 to 5 minutes. Add spring onion (or scallion) whites and garlic; cook, stirring, for 1 minute. Stir in rice, spring onion (or scallion) greens, parsley and tarragon and remove from heat. Transfer to a plate and serve as a side (or cover to keep warm and go to step 2).
  2. Heat the remaining 1 teaspoon oil in the pan over medium heat. Crack eggs into the pan and season with the remaining 1/4 teaspoon salt. Cook to desired doneness, 1 1/2 to 2 minutes for a runny yolk and 3 1/2 to 4 minutes for a firmer yolk. Serve the eggs on top of the hash.

Tip:

Cultivated wild rice can take up to an hour to cook. To get that delicious earthy flavor fast (plus fiber you wouldn’t get from white rice), opt for a packet of precooked.

Source: eatingwell.com

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