Sweet Potato, Apple, and Chicken Hash
Food | Recipes

[Recipe] Food Friday: Sweet Potato, Apple, and Chicken Hash

I train hard. My lifting sessions on Mondays, Wednesdays, and Fridays at 6AM are tough. This morning, there were speed squats, speed pulls, Bulgarian split squats, bent over rows, a few rounds on the reverse hyper, and I’m trying to forget the warm up, which involved a lot of hang cleans.

I loved every second of it.

Except for maybe the Bulgarian split squats. There’s no way to make those okay.

Because of training hard, I have to make sure I get enough protein for breakfast – and lunch after my noon Sunday session. Since I have to be at my “real” job by 8:30, it’s also important that breakfast be something quick.

Sweet Potato, Apple, and Chicken Hash

The answer? Sweet Potato, Apple, and Chicken Hash

I can’t take credit for this recipe. My friend Margaret, who really should start a food blog, shared this breakfast with me when I was starting Whole30 last month. It checks all the boxes – it’s chocked full of protein and complex carbohydrates, is easy to make ahead and reheat each morning, gluten and dairy free, Whole30 compliant, and most importantly, it’s delicious.

What I like about this recipe is that you can adjust it to both taste and to yield the desired amount. Because of this, amounts are approximate.

Ingredients:

3 sweet potatoes, peeled and diced
2 apples, diced
1 package of ground chicken
EVOO
3-4 garlic cloves
1 small onion
Cinnamon (to taste)
Thyme (to taste)
Salt (to taste)
Pepper (to taste)

First, in a pan with about a tablespoon of EVOO, brown the ground chicken, breaking up into chunks. Season to taste – I usually just use salt and pepper as there is plenty of flavor to come.

Sweet Potato, Apple, and Chicken Hash

Work on the sweet potatoes while the chicken cooks. Dicing sweet potatoes might be the worst part of this recipe. I’m sure there’s a kitchen tool out there that makes this easier, but I don’t have it. I use a carrot peeler to peel the potatoes, then set myself to chopping. Sometimes, I cheat and buy the pre-cut sweet potatoes at Wegmans. It’s worth the extra couple of dollars. 

Personally, I like to use a big pot to sautée the sweet potatoes. It makes combining everything a little easier down the road. Add the diced sweet potatoes with 1-2 tablespoons of EVOO and cook over medium heat. This is where I use a few shakes of salt and pepper, as well as a dash of cinnamon and a bit of thyme. I don’t measure, but aim for a 2:1 ratio of cinnamon to thyme. Stir periodically, otherwise the potatoes start to cook unevenly and/or stick to the pan..

The chicken will likely be done by now. Remove from the heat, cover, and let cool.

Sweet Potato, Apple, and Chicken Hash

Mince 3-4 cloves of garlic and dice the onion. Add them to the sweet potatoes when they’re about half done. Continue to stir occasionally.

Sweet Potato, Apple, and Chicken Hash

Wait to chop up the apples until the sweet potatoes are good and soft. They will brown if you chop them too soon. It doesn’t matter what type of apple you go with – follow your taste buds – but I love pink lady or honey crisp apples for this. They’re just tart enough to add a good contrast to the other savory flavors.

Sweet Potato, Apple, and Chicken Hash

Once the sweet potatoes are mostly done, add the apples. This is when I add the cinnamon and thyme. I don’t measure, just shake out my desired amount of cinnamon, then add about half as much thyme. Stir well, to both coat the mixture and to combine, cover, and let simmer for about 10 minutes – until the apples start to soften. Add in your chicken, combine well, and enjoy.

I like to fry or scramble an egg most mornings for added protein, but this is great alone, or with an egg! Serving size is one cup, and two minutes in the microwave is the perfect re-heat time.

Quick, easy, and healthy – the best kind of breakfast!

Recipe Summary

Ingredients:

3 sweet potatoes, peeled and diced
2 apples, diced
1 package of ground chicken
Olive oil
3-4 garlic cloves
1 small onion
Cinnamon (to taste)
Thyme (to taste)
Salt (to taste)
Pepper (to taste)

Directions:

  1. Brown ground chicken in a pan with a tablespoon of olive oil; season with salt and pepper to taste.
  2. While chicken is browning, peel and dice sweet potatoes
  3. Sautée sweet potatoes in a pan with 1-2 tablespoons EVOO; lightly season with salt and pepper, cinnamon, and thyme
  4. Mince onion and garlic cloves; add to sweet potatoes when they aren’t quite finished cooking
  5. Slice and dice apples; add to sweet potato mixture
  6. Season with cinnamon and thyme again, to taste; Combine well; Cover and let simmer for 10 minutes, or until apples begin to soften
  7. Add ground chicken and combine;
  8. Serve hot, or let cool and store in fridge
  9. Yields 5 one cup servings; Can be modified to make more or less

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