Ingredients
12oz Ham (828c, ok, 73.32p, 0f)
1 ~6” Japanese yam (113c, 27k, 2p, 4f)
1 chopped medium red bell pepper (30c, 8k, 1p, 2f)
1 chopped large spring onion (8c, 1.84k, .46p, .6f)
1 minced clove garlic (4c, .99k, .19p, .1f)
2T oil (238c, 0k, 0p, 0f)
8 poached eggs (584c, 3.04k, 50.08p, 0f)
Salt and water
Dish total: 1805c, 40.87k, 127.05p, 6.7f
Serving 4
Per serving: 451.25c, 10.22k, 21.76p, 1.78f
Directions
First, wash the veggies and scrub the skins of the yams since they will not be peeled.
2) Heat oven to 400F and bake the yams until you can put a fork into the flesh and it has only a slight resistance. Prepare a pot with ~8C water and salt so that it is as salty as the ocean, and put on the stove to boil.
3) Chop all the veggies while yam is cooking. Red bell pepper should be sliced and then cut into thirds, again bite sized chunks. Chop the spring onions (green and white parts) and mice the garlic. Once the yams are done, take them out of the oven to cool, cut into four parts, and then cut each part further into bite sized chunks. We are now ready to put it all together.
4) Heat your skillet, add oil, then add peppers, onions, and garlic, then add the ham and yams. Season with salt and pepper. Once ready turn heat down so it stays warm, and start making poached eggs.
5) Crack an egg into a cup (best way to catch any shells), and with a large spoon in one hand and the cupped egg in the other, give the water a stir and then place the spoon just under the water. Pour the egg into the spoon and let it harden a bit (it will start to get pale white) and then let it go into the water. Using the spoon try to keep the egg together so it does spread out everywhere. Once you judge the white part to be cooked, lift it out of the pot and carefully drain any water, then drop it onto the serving bowl of hash. Season with pepper only (remember the ham is salty anyway) and serve.
[x] Flexitarian + Omnivore
[x] Gluten free
[O] Keto
[x] Mediterranean
[O] Lectin Avoidance: egg, peppers
[O] Oxalate Avoidance: yams
[O] Purine Avoidance: ham (?)
[x] Food Allergies EGGS, MILK
— with changes —
[x] Vegetarian + Pescatarian: replace ham with tempeh
[x] Vegan: replace ham with tempeh, and use egg replacement
[x] Weight maintenance: reduce to 1 poached egg (379c) + smaller portion
Comments
My son and I came up with this recipe on 25 December 2018 as we were looking at the leftovers (cooked yams and ham) from the previous evenings meal. He suggested hash, went out and bought some bell peppers and spring onions from the store and when he returned we cooked. No other recipe was reviewed, we just added the stuff we had on hand. Luckily the ham was good, there were some left over ham juices from the previous nights meal and it all tasted great.
