The Ranger's Daughter

Naturally beautiful food

Brussels Sprout and Onion Hash with Olive Oil Fried Egg

Hash.

The very word conjures images, flavors, and smells. Hearty vegetables beginning to caramelize. Hot cast iron. Softened onions with blackened edges. Hash is a thing for cold northwest mornings, to be shared around a thick wooden table between sips of steaming coffee. This is the stuff of lumberjacks and cowboys, stirred up over campfires and potbelly stoves.

Don’t get me wrong, this dish can be enjoyed in any climate. But a good hash holds its own time and place, and if you close your eyes between bites, you can be there too. Hash is simple, versatile and endlessly fulfilling.

The most classic of hashes features potatoes, but I’m not content to leave classics alone. Especially when there are so many livelier, healthier, more seasonal options available. Such as the Brussels sprout. These little bundles of flavor seem especially popular this year, and I’m happy to ride the bandwagon. When something is crazy good and crazy good for you, you don’t ask questions. You just grab a fork!

I’m loving olive oil fried eggs, and this dish was the perfect conduit for that scrumptious runny yolk. The hot oil gives the egg white a crispy fried edge, and causes the whole egg to bubble and sizzle dramatically. The end result is rustic, full of texture, and damn good for you.

Why is it good for you?

Using olive oil instead of butter in this dish replaces all of that saturated fat with monounsaturated fats, which are actually very good for you. This type of fat helps lower cholesterol and may even prevent against blood clotting. Considering that heart disease is the leading cause of death in the United States, we could probably all use more monounsaturated fats in our diet.

According to the National Institutes of Health, Brussels sprouts are especially high in cancer-fighting antioxidants. They’re also bursting with vitamins C and K. Because of their high fiber content, sprouts are both very filling and  low in calories.

 

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Brussels Sprout and Onion Hash with Olive Oil Fried Egg

Yield: 1 serving

Calories per serving: 425

Fat per serving: 33.5

Saturated fat per serving: 5.5

Carbs per serving: 23

Protein per serving: 12.4

Fiber per serving: 7.6

Sugar per serving: 7

Ingredients

  • 3 Tbsp. olive oil
  • 1/2 medium onion, sliced
  • 6 oz. Brussels sprouts, shredded (about 2 1/2 cups)
  • 1 large egg
  • Kosher salt and fresh cracked black pepper
  • Hot sauce (optional)

Instructions

  1. In a medium skillet, heat half the olive oil over medium-low heat.
  2. Add onions to the pan and sauté until beginning to soften and brown, about 8 minutes.
  3. Add Brussels sprouts to the pan and cook, stirring occasionally, until fork tender, 5-8 minutes. Season generously with salt and pepper.
  4. While sprouts are cooking, heat the second half of the oil in a small non-stick frying pan over medium heat. When oil is hot, crack the egg into the pan and allow to fry for 1 minute (be prepared for splatters).
  5. Remove from heat and use a spoon to baste the top of the yolk with hot oil, continuing until the whites have turned opaque.
  6. Loosen the egg carefully with a thin spatula and slide on to the hash. Top with salt, pepper, and hot sauce (if desired).
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Other delicious Brussels sprouts recipes to try:

 

Blogging Over Thyme’s Roasted Brussels Sprouts and Squash with Dried Cranberries and Dijon Vinaigrette.

A Happy Food Dance’s Brussels Sprout Salad with Hot Bacon Vinaigrette.

breakfastbrunchBrussels sproutsfried egggluten freehashhealthyolive oilpaleovegetarianwhole30

Allison • December 2, 2015


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