Sweet Potato, Broccoli & Wild Rice Hash




From Eating Well, modified for a low-FODMAP diet.


Cooking this hash in cast iron ensures you'll get crusty bits, but any nonstick skillet will work fine. Serve with your favorite hot sauce.

2 tbsp extra-virgin olive oil plus 1 teaspoon, divided

1 lb sweet potato (1 large), peeled and cut into 1/2-inch pieces (3 1/2 cups)

1/2 teaspoon salt, divided

2 cups small broccoli florets

3 small green onions

1 cup cooked wild rice or wild rice blend (see Tip)

1/2 tsp ginger powder

1 tsp cinnamon

1 tsp curry powder

4 large eggs


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 ginger, cinnamon and curry. Stir in rice, top with green onion 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.