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.

Serves: 4
Prep time: 10 minutes
Cook time: 30 minutes

Ingredients
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

Directions

Preheat the oven to 400°F.

  1. 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.
  2. 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.
  3. 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.
  4. 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.)
  5. 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


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