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Carb Smart Rustic Hash with Fried Egg and Chicken
High Protein
Under 50g of Carbs
Carb Smart Rustic Hash with Fried Egg and Chicken

with Roasted Sweet Potatoes and Brussels Sprouts

10 min
Difficulty: 2/3

If you are looking for a hearty and comforting carb-smart meal, you found it! Mexican-seasoned sweet potatoes, roasted Brussels sprouts, red onions and sweet bell peppers unite to create heaven on a plate. Carb Smart (50 g carbohydrates or less) is based on a per serving calculation of the recipe's carbohydrate amount. Ingredients: Chicken breast • Sweet potato • Brussels sprouts • Sweet bell pepper • Red onion • Grade A egg • Mayonnaise (canola and/or soy oil, liquid whole egg, frozen egg yolk, water, salt, sugar, vinegar, concentrated lemon juice, spice extract, mustard, lactic acid, calcium disodium EDTA) (mustard, egg) • Lemon • Feta cheese (pasteurized milk, partly skimmed milk, water, salt, lipase, bacterial culture, microbial enzyme, cellulose, natamycin, calcium chloride) (milk) • Mexican seasoning (spices, paprika powder, sugar (sugar, maltodextrin), salt, tomato powder, garlic powder, herbs, canola oil, silicon dioxide) • Cilantro.

Allergens

Triticale
Soy
Mustard
Wheat
Milk
Sulphites
Crustaceans
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish
Gluten

Utensils

Parchment Paper
Baking Sheet
Measuring Spoons
Zester
Large Bowl
Small Bowl
Large Non-Stick Pan

Tags

30-min-or-less
High Protein
Under 50g of Carbs
Ingredients
Egg

Egg

2 unit

Sweet Potato

Sweet Potato

1 unit

Brussels Sprouts

Brussels Sprouts

170 g

Sweet Bell Pepper

Sweet Bell Pepper

1 unit

Red Onion

Red Onion

1 unit

Lemon

Lemon

0.5 unit

Cilantro

Cilantro

7 g

Feta Cheese, crumbled

Feta Cheese, crumbled

0.25 cup

Mayonnaise

Mayonnaise

4 tbsp

Mexican Seasoning

Mexican Seasoning

8 g

Chicken Breasts

Chicken Breasts

2 unit

Sugar

Sugar

0.25 tsp

Oil

Oil

2 tbsp

Salt

Salt

0.125 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Prep sweet potatoes and Brussels sprouts

  • Before starting, preheat the oven to 450˚F. Wash and dry all produce.
  • Peel, then cut sweet potatoes into 1/2-inch pieces.
  • Discard outer leaves from Brussels sprouts, then trim and discard stem ends. Halve Brussels sprouts (if larger, quarter them).
  • In a large bowl, toss together sweet potatoes, Brussels sprouts, 1 tbsp oil and half the Mexican Seasoning. Season with pepper, then toss to coat.
  • On a parchment-lined baking sheet, arrange sweet potatoes and Brussels sprouts. (NOTE: For 4 servings, use 2 baking sheets, with 1 tbsp oil per sheet.)

2
Roast sweet potatoes and Brussels sprouts

  • Roast in the middle of the oven for 16-22 min, stirring halfway through, until tender and golden. (NOTE: For 4 servings, roast in the middle and bottom of the oven, switching baking sheet positions halfway through.)
  • Meanwhile, peel, then cut onion into 1/2-inch pieces.
  • Core, then cut pepper into 1/2-inch pieces.

3
Cook chicken and veggies

  • Heat a large non-stick pan over medium.
  • Meanwhile, pat chicken dry with paper towels. Season with salt and pepper.
  • When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry for 6-7 min on one side until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.**
  • Remove chicken to a plate.
  • Reheat the same pan over medium-high.
  • When hot, add 1/2 tbsp (1 tbsp) oil, then onions and peppers. Cook for 3-4 min, stirring occasionally, until tender. Season with salt, pepper and remaining Mexican Seasoning.
  • Transfer veggies to another plate, then cover to keep warm.
  • Carefully rinse and wipe the pan clean. 

4
Make lemon mayo

  • Meanwhile, zest, then juice half the lemon (whole lemon for 4 servings).
  • In a small bowl, combine mayo, 1 tsp (2 tsp) water, 1/2 tbsp (1 tbsp) lemon juice, 1/4 tsp (1/2 tsp) sugar and 1/2 tsp (1 tsp) lemon zest. Season with salt and pepper, then stir to combine.
  • Finely chop cilantro.

5
Cook eggs

  • Reheat the same pan (from step 3) over medium.
  • When hot, add 1/2 tbsp oil, then crack in eggs. Season with salt and pepper. Pan-fry, covered, until egg whites are set, 2-3 min.** (NOTE: The yolks will still be runny. 

    Also, if preferred, pan-fry eggs using 1 tbsp butter instead of oil.)

6
Finish and serve

  • To the baking sheet with sweet potatoes and Brussels sprouts, add onions and peppers, then toss to combine.
  • Slice chicken.
  • Divide hash between plates. Top with chicken, fried eggs, then drizzle lemon mayo over top.
  • Sprinkle with cilantro and feta.

7
Modularity step (under step 3)

If you've opted to add chicken breasts, pat dry with paper towels. Season with salt and pepper. Heat a large non-stick pan over medium. When hot, add 1 tbsp (2 tbsp) oil, then chicken. Pan-fry for 6-7 min on one side until golden. Flip, then cover and continue cooking for 6-7 min, until cooked through.** Remove chicken to a plate. Reheat the same pan over medium-high. Cook veggies as recipe instructs.

8
Modularity step (under step 6)

Slice chicken. Top plates with chicken.

Nutrition per serving

810

kcal

Calories

50

g

Fat

9

g

Saturated Fat

39

g

Carbohydrate

13

g

Sugar

9

g

Dietary Fiber

53

g

Protein

355

mg

Cholesterol

950

mg

Sodium

0.2

g

Trans Fat

1550

mg

Potassium

225

mg

Calcium

4

mg

Iron

with Roasted Potatoes, Brussels Sprouts and Lemon-Mayo Drizzle

2/3
Veggie
Under 50g of Carbs

with Roasted Sweet Potatoes and Brussels Sprouts

10 min 2/3
Veggie
Under 50g of Carbs
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