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Photo: Photographer / Jacob Fox, Food styling / Sue Mitchell, Food Styling / Kelsey Bulat
Active Time:30 minsTotal Time:30 minsServings:4Jump to Nutrition Facts
Active Time:30 minsTotal Time:30 minsServings:4
Active Time:30 mins
Active Time:
30 mins
Total Time:30 mins
Total Time:
Servings:4
Servings:
4
Jump to Nutrition Facts
Cook Mode(Keep screen awake)Ingredients2tablespoonsextra-virgin olive oil plus 1 teaspoon, divided1poundsweet potato (1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups)½teaspoonsalt, divided2cupssmall broccoli florets3small spring onionsorscallions, sliced, whites and greens separated, divided1clovegarlic, minced1cupcooked wild riceorwild rice blend (see Tip)2tablespoonschopped flat-leaf parsley2tablespoonsfinely chopped fresh tarragon4large eggs
Cook Mode(Keep screen awake)
Ingredients
2tablespoonsextra-virgin olive oil plus 1 teaspoon, divided
1poundsweet potato (1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups)
½teaspoonsalt, divided
2cupssmall broccoli florets
3small spring onionsorscallions, sliced, whites and greens separated, divided
1clovegarlic, minced
1cupcooked wild riceorwild rice blend (see Tip)
2tablespoonschopped flat-leaf parsley
2tablespoonsfinely chopped fresh tarragon
4large eggs
DirectionsHeat 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 cover to keep warm.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.TipCultivated wild rice can take up to an hour to cook. To get that delicious earthy flavor (plus fiber you wouldn’t get from white rice) fast, opt for a packet of precooked.Originally appeared: EatingWell Magazine, April 2022
Directions
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 cover to keep warm.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.TipCultivated wild rice can take up to an hour to cook. To get that delicious earthy flavor (plus fiber you wouldn’t get from white rice) fast, opt for a packet of precooked.
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 cover to keep warm.
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 (plus fiber you wouldn’t get from white rice) fast, opt for a packet of precooked.
Originally appeared: EatingWell Magazine, April 2022
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Nutrition Facts(per serving)265Calories13gFat27gCarbs11gProtein
Nutrition Facts(per serving)
- Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
