Thursday, February 26, 2009

Sweet Potato Hash

This side dish works equally well alongside dinner or alongside brunch. You decide.

If you have a microwave, you can follow the recipe directions which were to place 1 and 1/2 pounds peeled and diced sweet potato in a bowl with 1/3 a cup water, then cover with plastic wrap and microwave for 15 minutes. If you're old-fashioned like me and do not own a microwave, place the diced sweet potato in a saucepan and cover with water; bring to a boil, then reduce heat and simmer for 15 minutes. Drain, and set aside.

While the sweet potato cooks, heat 1 and 1/2 teaspoons olive oil in a large skillet over medium-high heat. Add 1 and 1/4 cups chopped onion and saute 6 minutes. Add 2 (1-ounce) vegan breakfast sausages - try the breakfast 'sausage' from Light Life. (The original recipe called for 2, 1-ounce turkey breakfast sausages. If you choose another vegan brand besides Light Life, make sure they are small breakfast sausages - larger vegan ones are meant for lunch or dinner, and are entirely different in taste and caloric value! Also, since the vegan sausage won't crumble as it cooks quite like the real thing, I found it was easier to cut it into smaller pieces before adding to the skillet.

Add 1/4 tsp. salt along with the 'sausage', and cook 4 minutes, breaking up the 'sausages' further with a fork to crumble.

Add the sweet potatoes, another 1/4 tsp. salt, 1 and 1/2 tablespoons maple syrup, 1 tablespoon water, 1/4 tsp. black pepper and 1/8 tsp. nutmeg. Cook for another 5 minutes.

One cup of the hash makes a side dish of 200 calories.

sweet potato $2.87
vegan breakfast sausage $2.79

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The Vegan Pantry

  • Vegan yogurt - Whole Soy
  • Vegan milk - Silk
  • Vegan Feta - Sunergia
  • Vegan Cheese - Galaxy Foods
  • Vegan Eggs - Ener-G
  • Vegan Butter - Earth Balance