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Egg & Potato Power Hash

Serves 2 (half the pan)

30 min prep/cook

Ingredient allergen flags: Egg

Check actual labels and cross-contact. Allergen guidance and swaps

Potatoes provide carbohydrate alongside eggs; one pan makes a shared breakfast.

AI-generated illustration of Egg & Potato Power Hash, showing the base recipe

Ingredients

  • 14 oz (400 g) potatoes, diced 1/2 inch
  • 4 large eggs (200 g total without shells)
  • 1 large pepper (150 g), diced
  • 2 tsp (9 g) olive oil
  • 1/4 cup (60 g) water
  • 1/4 tsp (0.5 g) black pepper

Method

  1. Put potatoes and water in a covered microwave-safe bowl. Vent and microwave 5-7 minutes until nearly tender.
  2. Heat oil in a skillet. Add drained potatoes and pepper; cook 8-10 minutes, stirring, until tender.
  3. Beat eggs, add to pan and stir until firm and 160°F. Season with salt and pepper to taste.

Allergy / dietary substitutions

Egg: replace eggs with cooked beans and heat through. Check all products for your own allergens; the protein and texture will change.

Training-day additions

Add toast and fruit.

Substantive variations

The illustration shows the base recipe.

Southwest Sweet-Potato & Black-Bean Hash

Variation of Egg & Potato Power Hash. Serves 2 (half the pan).

35 min prep/cook

Ingredient allergen flags: Egg. Check product labels and cross-contact; substitutions change nutrition.

Ingredients

  • 14 oz (400 g) raw sweet potatoes, peeled and diced 1/2 inch
  • 4 large eggs (200 g total without shells)
  • 1 large pepper (150 g), diced
  • 2 tsp (9 g) olive oil
  • 1/4 cup (60 g) water
  • 1/4 tsp (0.5 g) black pepper
  • 1 can black beans, drained and rinsed (255 g)
  • 1 tsp (2.1 g) ground cumin
  • 1/2 cup (130 g) salsa

Method

  1. Put the sweet potatoes and measured water in a covered microwave-safe bowl. Vent and microwave 6–8 minutes, stirring once, until nearly tender.
  2. Heat the measured oil in a skillet. Add drained sweet potato and diced pepper; cook 8–10 minutes, stirring, until tender. Stir in black beans, cumin and salsa and heat through.
  3. Beat the eggs and stir them into the hot mixture. Cook, stirring, until the eggs are firm and the center reaches 160°F. Stir in the measured black pepper. Season with additional salt and pepper to taste. Divide the pan into two equal servings.

Store / pack

Refrigerate promptly in shallow covered containers at 40°F or below; use within 3 days. Reheat leftovers to 165°F. Pack cold with two ice sources.

Approximate nutrition / serving: 570 kcal · Protein 29 g · Carbohydrate 81 g · Fat 15 g.

Sources: F1, F3, F4, F5, A1, A2, A3, A4.

Store / pack

Refrigerate promptly in shallow covered containers; use within 3 days. Pack cold with two ice sources. See kitchen safety on Keep good food safe.

Approximate nutrition / serving

360 kcal · Protein 17 g · Carbohydrate 40 g · Fat 14 g

Approximate per serving of the specified base recipe. Add-ons and substitutions are excluded; see How the estimates are made.

Food images are AI-generated illustrations. This recipe is not medical or nutrition advice.

Wash hands and produce; separate raw ingredients from ready-to-eat foods. Check ingredient labels for allergens. See Keep good food safe.

Safety: food-safety basics · Allergies: allergen guidance · nutrition method.

How the nutrition estimates are made

Each recipe reports approximate calories, protein, carbohydrate and fat per equal serving of its stated base batch. P = protein; C = carbohydrate; F = fat.

One ingredient, one weighed amount

The source stores edible ingredient grams and a USDA FoodData Central SR Legacy record. Dry pasta, oats, rice and lentils use dry weights; raw and cooked meat use matching records. Water and measured seasonings are included.

The calculation

For each nutrient: multiply ingredient grams by the USDA value per 100 g, divide by 100, sum the batch and divide by servings. Round calories to the nearest 10 kcal and macronutrients to the nearest gram.

What can change the result

Brand, draining, natural variation and cooking losses affect the real meal. Canned black/white beans use cooked unsalted bean proxies. Red lentils use generic lentils. The method assumes all listed oil and edible food are consumed; it does not model nutrient retention or evaporation.

What the estimate does not claim

Sides, training-day additions, substitutions and allergy swaps are excluded. Sodium, vitamins and minerals are not reported. These are ingredient estimates, not laboratory results, an assessment of your whole diet or a daily intake target.

Sources and ingredient records
  • 14 oz (400 g) potatoes, diced 1/2 inch — USDA SR Legacy FDC 170026; 400 edible g
  • 4 large eggs (200 g total without shells) — USDA SR Legacy FDC 171287; 200 edible g
  • 1 large pepper (150 g), diced — USDA SR Legacy FDC 170108; 150 edible g
  • 2 tsp (9 g) olive oil — USDA SR Legacy FDC 171413; 9 edible g
  • 1/4 cup (60 g) water — USDA SR Legacy FDC 173647; 60 edible g
  • 1/4 tsp (0.5 g) black pepper — USDA SR Legacy FDC 170931; 0.5 edible g
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