Skillet Sweet Potato Hash

Six of the Daily Dozen (beans, cruciferous vegetables, other vegetables, herbs and spices).

The Skillet Sweet Potato Hash was medium easy to make, but not quick and easy. Tim baked himself chicken in case 1. it was uneatable, or 2. it wasn’t enough food to sate.

Half-way through the meal he announced that this meal was a “keeper.” Seriously, he doesn’t get that after this cooking marathon I’m going back to “not” cooking? He also said it would taste really good with fried eggs. No salt, sugar, or fat.



1 med. sweet potato peeled and chopped
2 cups chopped cauliflower
1 small red onion, chopped
1 red bell pepper, chopped
8 oz mushrooms, coarsely chopped
15.5 oz. salt free black or red beans, drained and rinsed
2 to 3 t Savory Spice Blend
1/4 t cayenne pepper or red pepper flakes
3 to 4 T Umami Sauce

Preheat the oven to 425°F and line a baking sheet with parchment paper. Spread the sweet potato on the prepared baking sheet and roast for 10 minutes; then add the cauliflower to the pan. Continue to roast until the sweet potatoes and cauliflower are tender, about 20 minutes. Remove from the oven and set aside.

Heat 2 tablespoons of water in a large skillet over medium heat. Add the onion, cover, and cook until tender, about 5 minutes. Add the bell pepper and mushrooms and cook, uncovered, stirring until tender, about 5 minutes. Add the beans, Savory Spice Blend, Cheyenne, and roasted vegetables and cook until heated through.

Determined not to give my personal like or dislike, I will still say this, it sated nicely and for many hours. Again, No salt, sugar, or fat.


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