Protein Boost Breakfast: Vegetable Hash with Fried Eggs
From Dr. Mark Hyman’s The Blood Sugar Solution 10-Day Detox Diet Cookbook
If you don’t have time to make this in the morning, make the hash a few days ahead, store it in the refrigerator, and then reheat it in a sauté pan or cast-iron skillet.
Prep time: 10 minutes
Cook time: 30 minutes
2 tablespoons extra-virgin olive oil
1 medium yellow onion, diced
1 medium white or green cabbage, diced
1 organic red bell pepper, seeded and diced
Organic green bell pepper, seeded and diced
8 asparagus spears, trimmed and cut into ¼-inch pieces
Scallions, thinly sliced
½ teaspoon dried oregano
½ teaspoon dried thyme
½ teaspoon dried sage
¼ teaspoon sea salt
Pinch of freshly ground black pepper
8 large omega-3 eggs
½ ripe avocado, pitted, peeled, and sliced, for garnish
Chopped fresh basil or parsley, for garnish
Preheat the oven to 400°F.
- Heat the oil in a large oven-safe sauté pan or cast-iron skillet over medium heat for 30 seconds. Add the onion and sauté, stirring occasionally, until lightly caramelized and golden, 5 to 7 minutes.
- Add the cabbage and sauté until soft and golden, 7 to 8 minutes. Add the bell peppers and sauté until they begin to caramelize, about 5 minutes. Add the asparagus and scallions and cook for an additional 1 to 2 minutes, or just until the asparagus turns bright green.
- Season the vegetables with the dried herbs, salt, and black pepper. Make four small wells in the surface of the hash, each about the size of a lemon, and carefully break two eggs into each well.
- Place the pan in the oven and bake until the eggs are set, 5 to 7 minutes. (Alternatively, you can poach or fry the eggs, then serve them on individual plates of hash.)
- Garnish each egg with avocado and fresh herbs and serve.
Nutritional analysis per serving
Calories: 280; Fat: 19 g; Saturated Fat: 4 g; Cholesterol: 360 mg; Fiber: 5 g; Protein: 15 g; Carbohydrates: 14 g; Sodium: 290 mg