Enjoy a delicious and nutritious start to your day with this Turkey and Sweet Potato Breakfast Hash. This recipe is perfect for Healthy Breakfast Meal Prep, offering a hearty and flavorful meal that keeps you energized.
Key Ingredients & Substitutions:
- Ground Turkey: You can use lean ground chicken for a similar protein boost.
- Sweet Potatoes: Butternut squash is a great alternative for a slightly different flavor.
- Onion: Shallots offer a milder taste.
- Bell Peppers: Any color bell pepper works well; use what you have.
Ingredients:
Main:
- 1 tablespoon olive oil
- 1 pound ground turkey, lean
- 2 medium sweet potatoes, peeled and diced (about 3 cups)
- 1 medium onion, diced
- 1 bell pepper (any color), diced
- 1/2 cup chicken or vegetable broth
Spices:
- 1 teaspoon paprika
- 1/2 teaspoon garlic powder
- 1/2 teaspoon onion powder
- 1/4 teaspoon cayenne pepper (optional, for a little heat)
- Salt and black pepper to taste
Optional Toppings:
- Fresh parsley, chopped
- Fried egg
How Much Time Will You Need?
- Total Time: 40 minutes
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Servings: 4
- Calories per serving: Approximately 350
- Tools Needed: Large skillet, chopping board, knife.
Step-by-Step Instructions:
1. Cook the Turkey
Heat the olive oil in a large skillet over medium-high heat. Add the ground turkey and cook, breaking it apart with a spoon, until browned. Drain any excess fat from the skillet.
2. Sauté Vegetables
Add the diced sweet potatoes, onion, and bell pepper to the skillet with the cooked turkey. Cook for 8-10 minutes, stirring occasionally, until the vegetables begin to soften.
3. Add Broth and Spices
Pour in the chicken or vegetable broth. Stir in the paprika, garlic powder, onion powder, cayenne pepper (if using), salt, and black pepper. Mix everything well to coat the vegetables and turkey.
4. Simmer and Finish
Reduce the heat to medium-low, cover the skillet, and let it simmer for 10-15 minutes. Cook until the sweet potatoes are tender, stirring occasionally to prevent sticking. Taste and adjust seasonings as needed.
Variation Ideas:
- Add Greens: Stir in a handful of spinach or kale during the last few minutes of cooking.
- Extra Protein: Top with a fried or poached egg for an even heartier meal.
- Spice it Up: Include a pinch of red pepper flakes for more heat.
- Herbs: Fresh thyme or rosemary can add a lovely aromatic touch.
Storage Instructions:
Store leftover Turkey and Sweet Potato Breakfast Hash in an airtight container in the refrigerator for up to 3-4 days. To reheat, warm individual portions in the microwave or on the stovetop over medium heat until thoroughly hot. This makes your Healthy Breakfast Meal Prep simple and convenient.
Frequently Asked Questions (FAQ):
Can you freeze this breakfast hash?
Yes, you can freeze individual portions of the cooked hash in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
Is this recipe good for weight loss?
This recipe is packed with lean protein and complex carbohydrates, making it a great option for a balanced and filling meal to support weight management.
What other vegetables can you add?
Consider adding zucchini, mushrooms, or even chopped carrots for more variety and nutrients.
Can you make this recipe vegetarian?
Yes, you can omit the ground turkey and use extra sweet potatoes or add black beans for protein.
How can you make this hash spicier?
Increase the amount of cayenne pepper or add a few dashes of your favorite hot sauce while cooking.
Do you need to peel the sweet potatoes?
While you can leave the skin on for added fiber, peeling them typically results in a smoother texture for the hash.
