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Dinner Under 300 Calories: Sweet Potato, Chickpea and Egg Hash (Plus: How to Dice a Potato)

January 21, 2015 By Marge Perry

Sweet Potato, Chickpea and Egg Hash

 

Cook your entire nutrient-packed meal in one skillet– in less than 30 minutes. It is gluten and dairy free, and the vegetables are great leftover: toss them with lettuce for an easy, satisfying lunch. Oh, but you probably won’t have leftover vegetables, so I probably shouldn’t have mentioned it…

In order to make this great meal, you’ll need to dice a couple of sweet potatoes. That doesn’t mean you have to do a lot of annoying chopping: there’s a simple, streamlined way to do it. Let me show you… If this is old hat to you, scroll past the instructions and you right to the recipe.

The Easy Way To Dice a Potato

1. Cut the potato in half lengthwise and put the halves on your board with the flat (cut) side facing down.

How to dice a potato: step #1

2. Cut each half lengthwise into slices. The width of the slices determines the size of your dice.

How to dice a potato: step #2

3. Divide the slices into two piles, and place them with flat side down on the board. (You always want to cut food with it’s flattest side down– it makes it stable and easier to deal with.)

How to dice a potato: step #3

4. Cut the slices lengthwise into strips. You’re almost there…

How to dice a potato: step #4

 

How to dice a potato: step #4b

 

5. Cut across the pile of strips every half inch. Voila!

 

How to dice a potato: step #4

 

Diced potato

 

 

Sweet Potato, Chickpea and Egg Hash

12 ounces (2 medium) sweet potatoes, peeled and cut in ½-inch dice

1 (15-ounce) can low sodium chickpeas, drained and rinsed

1 medium onion, chopped (1 to 1 1/2 cups)

1 red bell pepper, cut in ½-inch pieces

1 green bell pepper, cut in ½-inch pieces

½ teaspoon smoked paprika

½ teaspoon dried thyme

½ teaspoon salt

1 tablespoons plus 2 teaspoons olive oil

5 ounces baby spinach

4 large eggs

 

  1. Preheat the oven to 400 degrees.
  2. Place the sweet potato in a single layer on a plate; sprinkle with 1 tablespoon water and microwave, turning once, until just fork tender, about 3 minutes.
  3. Toss chickpeas, onion, bell peppers, paprika, thyme and salt together in a bowl.
  4. Heat the olive oil in a large cast iron (or other oven proof skillet) over medium high. Add the potatoes in a single layer and cook without moving until they are browned on the underside, 5 minutes. Stir in the chickpea mixture and cook, stirring occasionally, 5 minutes; add the spinach in batches. Cook until the onions are translucent and the vegetables lightly browned, another 5 minutes.
  5. Make 4 shallow wells in the vegetable mixture; crack an egg in each and place the skillet in the oven. Cook until the egg is just set, about 5-7 minutes.

Makes 4 servings

Nutritional analysis for each serving: 296 calories, 13 g protein, 38 g carbohydrates, 9 g fiber, 11 g fat, 2 g saturated fat, 495 mg sodium

 

Filed Under: Breakfast and Brunch, Egg Dishes, How-To, Meatless Mains, Recipes

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Comments

  1. Amy Nieporent says

    January 22, 2015 at 7:17 am

    I do love sweet potatoes!

  2. bruce tanner says

    January 22, 2015 at 7:48 pm

    such lovely hands.

  3. priscilla says

    January 26, 2015 at 12:16 am

    This sounds awsome can”t wait to try it.I”m a single person but can cook the veggies and use just a little with one egg.So happy I saw it love spinach.

    • Marge Perry says

      January 26, 2015 at 8:59 am

      I had leftover veggies (because there weren’t four of us eating) and ate them for lunch the next day without the egg. Enjoy!

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I make my living writing, teaching and speaking about food and travel. In the name of work, I (have to!) eat a lot, meet interesting people (many of whom, like me, are passionate about their work) and travel near and far to see where and how food is made, grown or raised. I am saved from a life of extreme obesity by the fact that I truly love to exercise, but I am always one forkful away from not being able to button my jeans. Mine is a sweet and savory life.

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