Bacon Apsparagus Hash
For all of you non-breakfast eaters out there, you are missing out when it comes to breakfast hash! Breakfast hash is one of our favorite meals because of its versatility and the variety it lends your diet and breakfast routine. It's hearty, filling, and it just helps you start the day off on the right foot (and on a content belly). It also is a great way to make use of any leftover vegetables you may have laying around.
Traditionally, breakfast hashes are made with carb-heavy potatoes. Potatoes aren't a super flavor-heavy vegetable as a standalone - making them a great candidate to be swapped out for other, healthier ingredients. So, we took it upon ourselves to find a healthier version that still tastes great but doesn't compromise that crunchy texture we all relish in a good hash. Today, we're sharing with you an Asparagus Bacon hash. We love asparagus as a breakfast vegetable (and happened to have a boatload laying around the MRC Kitchen that needed a recipe to call home), but you could also just as easily substitute Brussels Sprouts in place of asparagus for same that same crunch. And just to be sure this recipe still had enough crunch to satisfy every hash lover's palette, we added a healthy serving of crispy bacon crumbled on top. This recipe is proof that green vegetables can have a place on the breakfast plate...especially when bacon is involved!
This recipe is a slam dunk when it comes to nutrition. The eggs, cheese, and bacon provide you with a filling serving of protein, asparagus is a vegetable nutritional powerhouse, and the bacon (and bacon fat) are actually a healthy addition (when consumed in moderation) that make your stomach - and your waistline - dance with joy! Like any good hash, this isn't a "grab and go" type breakfast; it will take about 15-20 minutes in the kitchen to fully prep and cook - but oh, is it so worth it! So, if you don't have time in the morning for this one, you can absolutely enjoy it at lunch or dinner!
Bacon Asparagus Hash Recipe:
This recipe is for clients following the Meat Lover’s Delight Menu. If you are following the Metabolic More Menu family, modifications are outlined at the end of this recipe and indicated by ingredients with one asterisk (*). Non-dairy modifications are also provided at the bottom and indicated by ingredients with two asterisks (**).
- 2-3 slices uncured bacon (~150 calories)
- 1 garlic clove
- 8 oz. asparagus, ends trimmed
- 1 oz. Parmesan cheese, freshly grated**
- 2 large eggs*
- To taste: sea salt, black pepper, onion powder, chives, red pepper flakes
- In a large skillet over medium heat, fry bacon until crispy; about 8 minutes.
- While bacon is cooking, crush or slice garlic, grate Parmesan cheese, and cut asparagus into 2-inch pieces.
- When bacon is finished cooking, turn off heat and transfer bacon to a paper-towel lined plate or cutting board. Reserve cooked bacon grease.
- Return the skillet to medium heat and add the garlic. Cook, stirring occasionally until fragrant; about 30-60 seconds.
- Add asparagus to skillet. Season with sea salt, pepper, and onion powder, and toss to incorporate. Let cook for 1-2 minutes and then sprinkle with Parmesan cheese.
- Using a wooden spoon, make two holes in the hash to reveal the bottom of the skillet. Crack an egg into each hole and season with black pepper if desired.
- Cover the skillet and cook until the whites are set, about 4-5 minutes. Note: the yolks will still be runny. If you prefer harder yolks, then allow to cook for another minute or two.
- Chop the cooked bacon and sprinkle hash with bacon and red pepper flakes.
- Serve warm.
Makes 1 serving | Serving size: entire skillet | 1 serving replaces: 1 protein, 1 healthy fat, 1 serving vegetables
*Metabolic More Menu modifications:
- Use 1 egg instead of 2
- In step 6, you’ll create just one hole
- Make it a complete meal by adding 1 carbohydrate serving; remember that if you eat this for breakfast, you’ve moved either your lunch or dinner vegetable serving to breakfast (omit vegetables at lunch or dinner)
- Meat Lover’s Delight Menu: omit cheese and increase eggs to 3
- Metabolic More Menu: omit cheese and increase eggs to 2