GOOD BITES
Sweet Potato Hash Browns
by Donavan Beckford & Son
Ingredients:
- 2 medium sweet potatoes, peeled and chopped
- 1 medium onion, chopped
- 1 clove of garlic, minced
- ½ apple (optional), diced
- 1 egg, optional
Technique:
Preparation: Peel potato and cut in small cubes or shred with grater/food processor. Peel and cut onion is small pieces and do the same with the garlic. Peel apple and cut in small cubes. Placed skillet on stove and let warm, after warming, add two table spook of extra virgin cold press olive oil then add garlic and let brown for two minutes. After garlic brown, add onions, and cook for another two minutes, or until slightly brown. When onions and garlic is cooked, add sweet potato to skillet and stir together for two minutes (add salt and pepper to taste) then flatten and let steam with the lid on for 5-7 minutes over medium heat. Remove lid, flip potato, and cook for another 3 minutes or until potato is cooked to your satisfaction. Serve.
We choose this as a breakfast meal because it is a simple and easy breakfast meal to cook and most importantly, the high nutritional value of sweet potato. Sweet potato rank highest in the vegetable family, it is high in beta-carotene, vitamin A, vitamin B6 and vitamin C; fiber, thiamine, niacin, potassium and copper. It is also a good source of protein, calcium, vitamin E.
Sweet Potato Nutrition Facts (for one medium size sweet potato):
Calories 130
Fat 0.39 g
Protein 2.15 g
Net Crabs 31.56 g
Dietary Fiber 3.9 g
Calcium 28.6 mg
Sodium 16.9 mg
Potassium 265.2 mg
Folate 18.2 mcg
Vitamin C 29.51 mg
Vitamin A 26081.9 IU
Source: US Department of Agriculture