Crispy baked potatoes with eggs, sausage meat, and kale come together in this delicious sausage kale hash recipe, perfect for a hearty and filling brunch. The golden, crispy potatoes provide a delicious crunch, while the savory sausage meat creates a flavor explosion. The nutrient-rich addition of kale ensures that you have enough greens for the day. And let’s not forget the runny yolk – it’s hard to resist the rich and delicious goodness that oozes from it and leaves you wanting more. Treat yourself to this delicious dish that will energize you throughout the day!
- 250g white potatoes, cut into pieces
- 1 tbsp olive oil
- 1 small onion, finely chopped
- 4 Cumberland sausages (approx. 250g), meat pressed out of the shell
- 100g kale, thick stems removed
- 1 tbsp sage, finely chopped
- 2 eggs
- 2 tsp brown sauce (optional)
- Put the potatoes in a pot with cold water and a little salt. Bring to the boil, cook for 3-4 minutes until almost tender, then drain and set aside.
- Meanwhile, heat 1/2 tbsp oil in a large, non-stick frying pan.
- Cook the onion over low heat for 8-10 minutes until soft.
- Add the potatoes and sausage, turn the heat to medium and fry everything for 5-6 minutes.
- Scatter the kale over the top and let it wilt for 2 minutes, then add the sage.
- Pour in the remaining oil and push the hash to one side of the pan to make room for the eggs.
- Crack the eggs and fry them to your liking.
- Divide the hashish between two bowls and top with a fried egg.
Equipment and tools
- frying pan
- Spatula or wooden spoon
This recipe contains gluten because sausages typically contain wheat-based fillers. It may also contain eggs. If you have food allergies or dietary restrictions, please check sausage packaging or consult a doctor before consuming this dish.
Storage and leftovers
If you have leftover sausage and kale hash, store it in an airtight container in the refrigerator. They last up to 3 days. To reheat, simply heat in a skillet or microwave until warmed through. However, keep in mind that reheating eggs may result in a change in texture. For optimal taste and quality, it is recommended that leftovers be consumed within the specified time period.
Health Benefits of Sausage and Kale Hash
Sausage & Kale Hash is a delicious and nutritious dish that combines the flavors of savory sausage, white potatoes and nutrient-dense kale. This dish not only satisfies your taste buds but also offers several health benefits. Let’s take a closer look at the nutritional value of its main ingredients:
1. White potatoes
White potatoes are a good source of carbohydrates, which are the body’s main source of energy. They are also rich in fiber, potassium and vitamin C. The fiber content supports digestion and helps maintain a healthy digestive system. Additionally, potassium is essential for proper muscle and nerve function, while vitamin C strengthens the immune system and promotes overall well-being.
2. Olive oil
A tablespoon of olive oil used in this recipe provides heart-healthy monounsaturated fats that may help reduce the risk of heart disease. Additionally, olive oil is a good source of vitamin E, a powerful antioxidant that protects cells from damage and supports healthy skin.
The Cumberland sausages used in this recipe are typically made from high quality, lean meat. They provide a good amount of protein, which is essential for building and repairing body tissues. Protein also helps you feel fuller for longer and can help with weight management. However, due to their higher fat content, it is important to consume sausages in moderation.
Kale is a nutrient-dense leafy vegetable that deserves to be called a superfood. It is a fantastic source of vitamins A, C and K, as well as minerals such as calcium and iron. Kale is also rich in antioxidants and botanicals that play a role in reducing inflammation and supporting optimal health.
Not only does sage add a wonderful aroma and flavor to the dish, but it also offers potential health benefits. It contains several compounds that possess antioxidant and anti-inflammatory properties. In addition, sage can improve memory and cognitive functions.
Eggs are a rich source of protein, healthy fats, vitamins and minerals. They provide essential amino acids required for cell repair and growth. Eggs also contain lutein and zeaxanthin, two antioxidants that promote eye health.
7. Brown sauce (optional)
While brown sauce is optional, it can add a tangy and slightly sweet flavor to the dish. However, due to its high sugar and salt content, it is important to use it in moderation.
Overall, Sausage & Kale Hash is a nutritious and filling dish that contains various ingredients with potential health benefits. It can be a delicious addition to your meals, providing a balance of flavors and essential nutrients.