TURKEY SWEET POTATO AND KALE ONE-PAN HASH
This Turkey Sweet Potato And Kale One-Pan Hash is a nourishing and flavourful one-pan dish perfect for a balanced breakfast, brunch or light dinner. Lean ground turkey delivers high-quality protein, while sweet potatoes offer slow-releasing carbohydrates and a touch of natural sweetness. Kale brings a nutritious leafy crunch, rich in vitamins and fibre. Everything is cooked in one pan with a hint of garlic and olive oil for added depth. It’s quick to make, easy to portion and ideal for meal preparation or a fresh and warm meal any day of the week. The combination of wholesome ingredients makes this hash suitable for those following a low-fat, high-fibre or gluten-free lifestyle. It’s simple enough for busy mornings yet satisfying enough to enjoy as a hearty midday fuel-up. Delicious, balanced and full of texture, this Turkey Sweet Potato And Kale One-Pan Hash brings flavour and nutrition to your plate.
RECIPE CATEGORY
Lunch
SERVING SIZE
1
CUISINE
American
PREPARATION/TECHNIQUES
Sauté
OCCASION/HOLIDAY
Fall
SPECIAL CONSIDERATION/DIETARY CONCERNS
Healthy, High Fibre, Low Fat, Quick & Easy, Wheat / Gluten-Free
DISH TYPE
Main Course
INGREDIENTS
There are the following ingredients for Turkey Sweet Potato And Kale One-Pan Hash:
- 100 grams | 3.53 ounces | ground turkey
- 67 grams | 2.36 ounces | ½ cup sweet potato, cubed
- 35 grams | 1.23 ounces | ½ cup chopped kale
- 5 millilitres | 0.17 fluid ounces | 1 teaspoon olive oil
- 20 grams | 0.01 ounces | pinch garlic powder
- 20 grams | 0.01 ounces | pinch fine sea salt, or up to 1.5 grams | 0.05 ounces | ¼ teaspoon
- 10 grams | 0.004 ounces | pinch black pepper, freshly ground, or up to 0.30 grams | 0.01 ounces | ¼ teaspoon
FULL NUTRITIONAL INFORMATION
- Calories: 307 kilocalories
- Fat: 16.5 grams
- Saturated Fat: 3.7 grams
- Carbohydrate: 12.6 grams
- Sugar: 3.5 grams
- Fibre: 2.6 grams
- Sodium: 189 milligrams
- Protein: 28.1 grams
- Calcium: 90 milligrams
- Potassium: 650 milligrams
- Iron: 3.2 milligrams
PREPARATION
These steps are followed for the preparation of Turkey Sweet Potato And Kale One-Pan Hash:
- Cook The Sweet Potato: Heat olive oil in a non-stick pan over medium heat. Add the cubed sweet potatoes and sauté for 6 to 8 minutes, stirring occasionally, until lightly browned and beginning to soften.
- Add Ground Turkey: Push the sweet potatoes to one side and add the ground turkey to the pan. Cook for 4 to 5 minutes, breaking it up with a spatula, until fully browned.
- Combine And Season: Mix the sweet potatoes and turkey. Sprinkle with garlic powder, a pinch of salt and pepper. Stir well to distribute the seasoning evenly.
- Add Kale And Steam: Add the chopped kale to the pan and pour in a splash of water (1 to 2 tablespoons). Cover with a lid and let steam for 2 to 3 minutes until the kale is wilted.
- Finish And Serve: Remove the lid, stir everything together and cook for an additional 1 to 2 minutes uncovered until all ingredients are tender and fragrant. Serve warm in a bowl or on a plate.
PREPARATION TIME
5 minutes
COOKING TIME
15 minutes
TIPS
Here are some helpful tips for Turkey Sweet Potato And Kale One-Pan Hash:
- Dice Sweet Potato Evenly: Uniform pieces ensure even cooking and better texture.
- Use Pre-Washed Kale: Saves time and reduces preparation, especially useful for busy mornings.
- Add Water Sparingly: Just a splash is enough to steam the kale without overcooking the other ingredients.
- Keep Pan Covered Briefly: Steaming the kale under a lid helps soften it while preserving its nutrients.
- Use A Non-Stick Skillet: It prevents sticking and reduces the need for extra oil.
VARIATIONS
- Vegetarian: Replace turkey with canned chickpeas or crumbled tempeh for a plant-based version.
- Spicy Option: Add a pinch of chilli flakes or cayenne for heat.
- Herb Boost: Stir in fresh parsley or thyme just before serving for an herbal note.
- Extra Vegetables: Include chopped red peppers, mushrooms or onions to increase volume and colour.
- Egg Topping: Top with a poached or fried egg for an added layer of protein and richness.
PREPPING AND STORAGE
- Refrigerator: Let the hash cool completely before storing in an airtight container. It will keep well in the refrigerator for up to 3 days.
- Freezer: Freeze in individual containers for up to 2 months. Defrost overnight in the refrigerator before reheating.
- Reheating: Reheat in a pan over medium heat or in the microwave until fully warmed through. Add a splash of water if it looks dry.
- Meal Preparation Tip: Portion into reusable containers with greens or grains for ready-to-go lunches.
