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Serves: 1 | Time: 20 minutes | Skill level: Easy | Calories: ~390 | Protein: ~18 g | Fibre: ~7 g

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🍳 A Comfort Brekkie That Won’t Weigh You Down

There’s something about a big breakfast hash that feels like you’re spoiling yourself… but this one won’t leave you needing a mid-morning nap. It’s a healthy twist on the classic “big fry-up,” swapping out heavy fried potatoes for vibrant orange sweet potato, sneaking in a decent serve of greens, and keeping bacon’s smoky flavour without the mega-serve.

Perfect for a lazy Sunday brunch at home or even as a mid-week dinner when you’re craving breakfast-for-dinner vibes (which, let’s be honest, is one of the best solo cooking perks).

And yes, there’s a perfectly runny egg on top — because some things in life are non-negotiable.

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🥦 Hero Nutrients in This Dish

• Vitamin A (Beta-Carotene) – Sweet potato is loaded with this, supporting healthy eyes, immune function, and skin repair.
• Vitamin K & Folate – Kale isn’t just trendy; it’s a legit nutritional powerhouse for bone health and cell repair.
• Protein & Choline – Eggs give you muscle-repairing protein and choline, which your brain loves.
• Potassium & Iron – Bacon (in moderation) and sweet potato both give a little potassium boost, and the kale chips in some plant-based iron too.

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🥗 Ingredients for One

• 1 small sweet potato (≈180 g), diced small (1–1.5 cm pieces)
• 1 rasher short-cut bacon (40–50 g), diced, visible fat trimmed
• 1 cup chopped kale (or baby spinach if you prefer)
• ½ small red onion, thinly sliced
• 1 small clove garlic, minced
• 1 tsp olive oil
• 1 egg
• Salt & pepper, chilli flakes (optional)
• Squeeze of fresh lemon juice

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👩‍🍳 Step-by-Step Instructions

1. Pre-cook the sweet potato:
   Pop the diced sweet potato into a microwave-safe dish with a splash of water. Cover and microwave for 2–3 minutes until just tender but still holding shape. Drain well.
2. Start the flavour base:
   Heat olive oil in a medium non-stick frypan over medium heat. Add onion and bacon. Cook for 3–4 minutes, stirring occasionally, until the bacon is crisp and the onion is soft.
3. Bring in the sweet potato:
   Add the pre-cooked sweet potato to the pan. Cook for another 5–6 minutes, stirring occasionally, until the edges are golden and slightly crispy.
4. Add greens & garlic:
   Stir in garlic and kale, cooking for 1–2 minutes until the kale wilts. Season with pepper (and chilli flakes if you want a little kick).
5. The egg moment:
   Push the hash to one side of the pan and crack the egg into the empty space. Fry to your preferred doneness — runny yolk recommended for maximum sauce potential.
6. Serve & finish:
   Pile the hash onto a plate, pop the egg on top, and finish with a squeeze of lemon for brightness.

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🔄 Handy Swaps & Extras

• No kale? Baby spinach, silverbeet, or even chopped broccolini work beautifully.
• Vegan twist: Swap bacon for smoked tempeh strips and the egg for avocado slices.
• Boost the spice: Add 1 tsp smoked paprika when you toss in the sweet potato.
• Make it heartier: Add a few cherry tomatoes in with the onion and bacon.

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♨️ Storage & Reheating

This hash is best fresh (the sweet potato softens when reheated), but if you want to meal-prep:

• Store the cooked hash (without the egg) in an airtight container in the fridge for up to 2 days.
• Reheat in a frypan over medium heat with a splash of water to revive it.
• Cook the egg fresh when serving for that perfect yolk.

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💡 My FoodieTicks

This dish ticks the solo-cooking trifecta:

1. Quick – 20 minutes from start to finish.
2. Balanced – Good mix of slow-release carbs, lean protein, and micronutrient-rich veg.
3. Satisfying – The combination of sweet potato and egg helps keep you full for hours, making it ideal for busy mornings or a post-walk lunch.

Keeping bacon to around 40–50 g is key — you get all the smoky flavour without overdoing the sodium or saturated fat. Use short-cut bacon and trim visible fat for the healthiest option.

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📣 Your Turn

Tried this Sweet Potato, Bacon & Kale Hash? Snap a pic of your plate and share it in the Plan4One community — we love seeing your spins on our recipes!
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