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I love making any kind of hash, and not just for breakfast. It's my go-to meal when I don't have time to cook or don't feel like cooking. It's quick and you won't need any special skills.
Although I used zucchini, you can try any of your favourite veggies: Brussels sprouts, turnips, kale, broccoli or cauliflower - all work great! Then, add some protein like bacon, minced meat or chicken and season with spices and herbs of your liking. Top with a fried egg or avocado and your hash is done!
Here are two of my other recipes to try: Ultimate Bacon Hash and Brussels Sprout & Bacon Hash and more breakfast ideas are here :-)
Hands-on Overall
Nutritional values (per serving)
Net carbs6.6 grams
Protein17.4 grams
Fat35.5 grams
Calories423 kcal
Calories from carbs 6%, protein 17%, fat 77%
Total carbs9.1 gramsFiber2.5 gramsSugars6.7 gramsSaturated fat15.7 gramsSodium1,165 mg(51% RDA)Magnesium53 mg(13% RDA)Potassium775 mg(39% EMR)
Ingredients (makes 1 serving)
- 1 medium zucchini (200 g/ 7.1 oz)
- 2 slices bacon (60 g/ 2.1 oz)
- 1/2 small white onion (30 g/ 1.1 oz) or 1 clove garlic
- 1 tbsp ghee or coconut oil
- 1 tbsp freshly chopped parsley or chives
- 1/4 tsp sea salt, or to taste
- 1 large egg, on top (for egg-free top with 1/2 sliced avocado instead)
Instructions
- Peel and finely chop the onion (or garlic) and slice the bacon.
- Sweat the onion over a medium heat and add the bacon. Stir frequently and cook until lightly browned.
- Meanwhile, dice the zucchini into medium pieces.
- Add the zucchini to the pan and cook for 10-15 minutes. When done, remove from the heat and add chopped parsley.
- Top with a fried egg or avocado. Serve warm! The hash without the egg can be stored in the fridge for up to 4 days. Reheat before serving and top with fried egg.
Ingredient nutritional breakdown (per serving)
| Net carbs | Protein | Fat | Calories |
|---|
| Zucchini (summer squash, courgette) |
| 4.1 g | 2.4 g | 0.6 g | 33 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 8.2 g | 15.1 g | 169 kcal |
| Onion, red, fresh |
| 2 g | 0.4 g | 0.1 g | 12 kcal |
| Ghee |
| 0 g | 0 g | 15 g | 136 kcal |
| Parsley, fresh (spices) |
| 0.1 g | 0.1 g | 0 g | 1 kcal |
| Salt, sea salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.4 g | 6.3 g | 4.8 g | 72 kcal |
| Total per serving |
| 6.6 g | 17.4 g | 35.5 g | 423 kcal |
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