Anti-Inflammatory Kale and Potato Hash With Fried Egg and Tomato

By
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Stephanie Clarke and Willow Jarosh are both registered dietitian-nutritionists with master's degrees in nutrition communications.
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Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Medically reviewed by
Medically reviewed by Richard Fogoros, MD on March 10, 2017
Richard N. Fogoros, MD, is a retired professor of medicine and board-certified internal medicine physician and cardiologist. He is Verywell's Senior Medical Advisor.
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Richard Fogoros, MD
Updated on September 20, 2019
Kale Potato Hash
Stephanie Clarke, MS, RD & Willow Jarosh, MS, RD
Total Time: 25 min
Prep Time: 5 min
Cook Time: 20 min
Servings: 2

Nutrition Highlights (per serving)

417 calories
17g fat
55g carbs
18g protein
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Nutrition Facts
Servings: 2
Amount per serving  
Calories 417
% Daily Value*
Total Fat 17g 22%
Saturated Fat 3g 15%
Cholesterol 186mg 62%
Sodium 433mg 19%
Total Carbohydrate 55g 20%
Dietary Fiber 8g 29%
Total Sugars 6g  
Includes 0g Added Sugars 0%
Protein 18g  
Vitamin D 1mcg 5%
Calcium 265mg 20%
Iron 5mg 28%
Potassium 1768mg 38%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

Whip up this nutrient-packed comfort-food classic in 20 minutes.

We love the comfort-food aspect of this recipe, with the tender, golden potato and soft egg. Kale delivers a veggie serving to start your day and packs in antioxidants, vitamins, and minerals along with a dose of fiber. The egg ties the whole dish together, both flavor-wise and nutritionally, as it adds protein. And a bonus: This dish is packed with antioxidant-rich spices.

Ingredients

  • 1.5 tablespoons olive oil, divided
  • 1 large Yukon Gold or yellow potato, 1/4 inch dice (about 1 1/4 cups)
  • 1 medium clove garlic, minced
  • 1/4 teaspoon cumin
  • 1/4 teaspoon salt
  • 1/4 teaspoon black pepper
  • 4 cups roughly chopped kale
  • 1 tablespoon vegetable broth
  • 2 large eggs
  • 1 medium beefsteak tomato
  • 1 small dash red pepper sauce (optional)

Preparation

  1. In a medium skillet over medium high heat, add 1 tablespoon olive oil and heat 1 minute.

  2. Add onion and sauté until translucent, about 2 minutes.

  3. Add potatoes and sauté until lightly browned and soft, about 7 minutes, stirring frequently.

  4. Add garlic, cumin, salt, and black pepper and stir into potatoes.

  5. Add kale and chicken broth (or water) and cook until wilted, about 3 more minutes, stirring mixture well.

  6. Remove kale and potato mixture from skillet.

  7. Add remaining 1/2 tablespoon olive oil and cook both eggs until they reach desired doneness, 2 minutes one one side, then 1 minute on the other side for over-easy.

  8. Divide the kale potato hash onto 2 plates. Place the egg on the top and serve tomato slices on the side. Top with freshly ground black pepper or hot sauce, like sriracha, if desired.

Ingredient Variations and Substitutions

If you like spice, add a spoonful of salsa to the kale. You'll get a bit more flavor, not to mention it's a good way to add more lycopene.

If you don't have fresh kale handy, try collard greens or Swiss chard instead. You'll get just a slightly different flavor, but still plenty of nutrition. Also, if kale has too strong a flavor for you, try substituting milder baby spinach instead.

Swapping sweet potato for the yellow potato adds a pretty color and fun flavor boost, plus a dose of beta-carotene. If you want to further play around with flavor, chile powder, curry powder, and other spice mixes are a fun addition to the kale. For a kick of spice, swap in chili powder in place of cumin.

As you can see, this recipe is pretty versatile and the nutrition profile won't drastically vary with these swaps. Two last tips to make this recipe your own: swap crumbled tofu in place of eggs for a vegan version, or add peas or corn for a pop of color.

Cooking and Serving Tips

Pre-chopped kale reduces your time spent in the kitchen. Using leftover roasted potatoes will also reduce your cooking time.

If making this for guests, pre-cook the potato the day before and then simply re-heat in the pan with the other veggies to reduce cooking time. Keep leftovers in the fridge and use for lunch the next day.

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