Greens, Eggs, & Hash

Prep Time:  10 minutes                       Cook Time:  25 minutes                        Add to MyFitnessPal

One of my all-time favorite breakfasts pre-op was a quick hash with fried eggs. Turns out, it's also a perfect high protein way to start your day post-op as well. Not to mention the fact that you can either reheat it later for eating on over 3 or 4 days, but you can also serve this to family and friends without fear that it will taste like 'diet food' to them.

A big heaping mess of yum!

This recipe is also incredible with turnips, parsnips, rutabagas, or sweet potato in place of the cauliflower!

Ingredients:
Eggs - 4
Kale, chard, or other hearty greens - 3 cups
Cauliflower, roughly diced- 200 g or about 2 cups
Turkey sausage - 4 oz (if you can, buy the good stuff or make your own rather than buying the standards junk-laden variety - I typically use goat for this dish which is even better if you can get your hands on some)
Onion, diced - 1 small
Garlic, minced - 2 cloves
Olive oil - 1 Tbsp
Salt - dash
Pepper - dash

Preparation:
Prepare all of your ingredients - there are steps to this recipe where you'll need to move fairly quickly, and having everything ready will make this a snap!

Ready to cook

Begin by cooking up your sausage - I like to make it into a big patty, cook it from both sized and then dice the resulting sausage-plate, my wife insists on pre-crumbling it. Either way, start with a hot, dry pan. Try both to see what you prefer.

While your sausage is cooking, preheat a cast-iron skillet with 1 Tbsp of olive oil. Once the oil is hot, add your cauliflower, onion & garlic. Stir briefly to lightly coat everything with the oil and then spread into an even layer and allow to cook on medium high for 2-3 minutes until golden brown. Then, stir it all up and repeat twice until your mixture is nicely browned and hash brown-like (though it will not stick together like hash browns).

This is what you're going for

Once everything is nicely browned (but not burnt), add in the hearty greens and stir for about 1-2 minutes until the greens have fully wilted. Reduce the heat to medium low. It may look like those greens are about to climb out of the skillet and attack you at first, but don't worry, in about 2 minutes they'll have reduced to almost nothing.

See? I told you so.

Stir your sausage back into the mix and ensure that everything is spread in a roughly even layer with a good distribution of sausage throughout.

Crack an egg into each of four 'corners' (the pan is round, I know, but imagine) of the mixture. Sprinkle lightly with salt and pepper.

Almost done - don't eat yet.

Add 2 Tbsp of water to the center of your hash and cover the entire pan as best you can for 5-10 minutes, until the eggs reach your desired doneness.

Come and get it!

Voila! Greens, eggs, and hash is served! My partner goes crazy for this dish with just a little bit of Catsup over the top. I'm not normally one for Catsup on my eggs, but in this instance, I think I'll let that little indiscretion slide. Pass the Catsup please!

Nutrition per 1/4 pan
Calories: 204
Fat: 13 g
Carbs: 8 g
Protein: 12 g
Sodium: 395 mg