Baked Eggs with Sweet Potato Home Fries (Recipe)

This healthy recipe is courtesy of Eileen Hasty, an independent nutrition consultant at Xcelerate Fitness in Wilmington. Enjoy.


6 eggs
2 cups of fresh baby spinach
1 medium size sweet red pepper, diced
6-compartment cupcake/muffin pan (you can also use a small cake pan or casserole dish)
3 sweet potatoes
1 small white onion
2 tbsp olive oil
baking spray
sea salt, ground pepper and paprika to taste


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1. Spray muffin pan well with baking spray of your choice.
2. Whisk eggs in a bowl with salt and pepper until all yolks are broken and well blended.
3. Dice sweet red pepper and throw into the eggs.
4. Place spinach into each cupcake space, just splitting the amount as evenly as possible.
5. Split the egg mixture evenly down over the top of the spinach. (To make portioning the egg easier you can put the eggs into a measuring   cup with a lip on it and pour or use an ice cream scoop to transfer it into the pan.)
6. Place your pan into an oven preheated to 350 degrees for about 7 minutes for a muffin pan, 20-30 for a cake pan or casserole dish.
7. Peel each sweet potato and large dice. You want each piece to look the size of dice from a board game.
8. Throw into a pot of water and boil on high for about 5 minutes. The potatoes will still be tender when you drain them.
9. Drain from water and throw them back into the same pot. Add olive oil and turn heat down to medium.
10. Dice the white onion and add to the potatoes in the pot along with salt pepper and paprika to your taste. Be sure to stir them together.
11. Allow the potatoes to cook for about 5-7 minutes on a medium heat with the onions. They are finished when they are fork tender.
12. When you take the eggs out of the oven allow them to rest for a minute or two then just run a butter knife along the sides on each section to loosen the egg up from the sides. You can then flip the pan over onto your counter or a cutting board to remove them from the pan.
13. Serve each portion of egg with about 1/2 cup of potatoes and enjoy! If you have used a cake pan or casserole dish you should cut out six servings either like a pie or small squares.


I really like this recipe because it doesn’t take long to throw together and it freezes well. If you don’t have a big family to feed, you have just prepared breakfast for the workweek for yourself. Just freeze the egg and potatoes in sandwich bags and defrost and reheat in your microwave for convenience throughout the week. If you require more calories for your workout routine you can add a piece of fruit, whole wheat toast, a sliced avocado or fat-free cottage cheese to bulk up on healthy calories. You can also substitute eggbeaters or egg whites for whole eggs. 

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