Rainbow Vegetable Hash

As demonstrated in the “Knife Skills” episode of Live It – April 2019

Ingredients

  • 4 oz turkey sausage
  • 2½ Tbsp avocado oil
  • 1 cup diced rutabaga
  • 1 cup diced turnip
  • 1 cup diced butternut squash
  • 1 cup quartered Brussels sprouts
  • 1 cup diced red bell pepper
  • 1-2 cloves garlic, chopped (optional)
  • Salt and pepper to taste
  • 4 eggs, cooked over easy or poached
  • 2 oz goat cheese, gouda, feta or provolone (optional)
  • Sliced radishes, spring greens, cilantro, Sriracha or hot sauce (optional for serving/garnish)

Instructions

  1. Preheat oven to 400°. Wash all vegetables, then peel rutabaga and butternut squash. Dice rutabaga, turnip and butternut squash into ¼” cubes. Quarter Brussels sprouts and cut pepper into pieces slightly larger than the other vegetables.
  2. Pile the vegetables onto a large rimmed baking sheet. Drizzle 2 Tbsp avocado oil over the vegetables, toss to coat and arrange in a single layer. Roast for 30-40 minutes, or until slightly brown and tender. This step may be done in advance and then refrigerate roasted vegetables until ready to use.
  3. In a large non-stick skillet, add a small amount of oil and turkey sausage. Brown and crumble sausage until cooked through. Once cooked, add roasted vegetables to sausage. Stir to combine and cook a minute or two if the vegetables need to be reheated.
  4. Coat a separate non-stick skillet with a small amount of oil. Over medium heat, cook eggs over easy or to desired doneness.
  5. Divide vegetables among 4 separate serving plates. Place a small amount of cheese, if desired, in the center of the vegetables.  Place and egg on top of the cheese.  Garnish with sliced radishes, greens or hot sauce if desired. Serve immediately and enjoy!

Note: This recipe is extremely customizable! Omit the sausage, or substitute beans or tofu to make a vegetarian option. Try different vegetables such as potato, sweet potato, carrot, cauliflower, kale, onion and kohlrabi. For a faster version, skip the roasting and the chopping and add frozen riced vegetables right in to the skillet after the turkey is cooked. Green Giant has an excellent line of riced vegetables including cauliflower, butternut squash, kohlrabi and a cauliflower sweet potato blend.

Nutrition Facts

Amount per serving
Yield: 4 servings

Calories  317.3

Total Fat  18.8 g

Saturated Fat  5.6 g

Polyunsaturated Fat  2.4 g

Monounsaturated Fat  8.7 g

Cholesterol  212.5 mg

Sodium  422.7 mg

Potassium  434.9 mg

Total Carbohydrate  18.8 g

Dietary Fiber 5.7 g

Sugars 4.5 g

Protein  16.8 g

Vitamin A 126.5%

Vitamin C 184.0%

Vitamin D 10.0%

Calcium 10.5%

Copper 10.3%

Folate 15.5%

Iron 13.0%

Manganese 13.8%

Phosphorus 18.2%

Riboflavin 16.1%

Zinc 6.9%

Live It is a cooking demonstration presented by the Nutrition Food Services and Wellness Departments at Community Hospitals and Wellness Centers (CHWC). Episodes are hosted by registered dietitian and certified diabetes educator Andrea Miller, and each features a different special guest sous chef. The goal of Live It is to showcase nutrient-dense foods and teach viewers doable ways to use them in order to promote wellness in our community. Held once a month at Bryan Hospital, the show is recorded by Bryan Municipal Utilities in front of a live all-staff audience. For more recipes and to watch past episodes of Live It, visit www.chwchospital.org/live-it.