Heart Healthy Hash

Provided by: Iowa Egg Council

Everyone will love Heart-Healthy Hash, made with lean turkey sausage, eight eggs and a mixture of quinoa, brown rice and cauliflower.

  • Serves 8
  • Total Time: 25 minutes
  • Preparation Time: 10 minutes
  • Cook/Bake Time: 10-15 minutes

Ingredients

  • 16 ounces (1 package) low-fat, ground turkey sausage
  • 1/4 cup coconut oil
  • 1 teaspoon salt
  • 28 ounces (1 bag) frozen potatoes – O’Brien
  • 8 eggs, scrambled
  • 1 cup cooked quinoa
  • 1 cup cooked, long grain brown rice
  • 1 cup finely chopped, uncooked cauliflower
  • 1 cup shredded cheddar cheese

Directions

  • Heat a large skillet over medium-high heat. Add sausage, cook and crumble sausage until no longer pink.
  • Add oil, salt and potatoes. Cook and stir until potatoes are partially browned.
  • Prepare scrambled eggs in separate pan, fold into sausage and potato mixture.
  • Stir in quinoa, rice and cauliflower, continue to cook until heated through.
  • Remove from heat, stir in cheese, serve immediately.

Nutrition Information

Per serving: 1/8 of recipe

Calories: 428

Total fat: 19 g
Saturated fat: 10 g
Polyunsaturated fat: 2 g
Monounsaturated fat: 3 g

Cholesterol: 219 mg
Sodium: 718 mg
Carbohydrates: 38 g
Fiber: 3 g
Sugar: 2 g
Protein: 26 g
Vitamin A: 89 mcg
Vitamin D: 1 mcg
Folate: 98 mcg
Choline: 190 mg
Calcium: 148 mg
Iron: 3 mg
Potassium: 1193 mg

This recipe is an excellent source of choline, folate and protein.

Iowa Egg Council