Better-For-You Breakfast Hash

This shop has been compensated by Collective Bias, Inc. and Mazola® Corn Oil. All opinions are mine alone. #SimpleSwap #CollectiveBias

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I have a breakfast loving family! As much as we enjoy our usual hash brown potatoes with fried eggs, it’s definitely time for a lighter alternative. An easy way to do that is to make some simple better-for-you swaps. A recent study has found that adding Mazola® Corn Oil to one’s diet resulted in lower cholesterol levels than Coconut Oil. A previous study found that corn oil can also help lower cholesterol more than extra virgin olive oil. To learn more about the study, see Mazola.com.

So instead of frying our eggs in butter or other oils, I am swapping for Mazola® Corn Oil and creating a Baked Breakfast Hash. Mazola® Corn Oil is an all-purpose cooking oil that is a smart and heart-healthy choice for your family. It’s great for a variety of uses include baking, grilling, sautéing, stir frying, or mixing up a marinade or dressing. Mazola® Corn Oil also is made of 100% pure oil with no additives, so it has a neutral taste that won’t negatively impact the taste of ingredients and it lets the natural flavor of your food stand out. Mazola® Corn Oil has a smoke point that is higher than most cooking oils at 450°F. I didn’t realize that all cooking oils have a smoke point that, once exceeded, not only negatively affects the food’s flavor but also the nutritional value.

Along with swapping for Mazola® Corn Oil, I will swap out regular potatoes and prepare this breakfast recipe with sweet potatoes instead. The hash is also baked, instead of fried. I also have the really bad habit of smothering my food in cheese. For this recipe I will switch to a low fat cheese. Guilt free!

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What You Need:

1 large sweet potato

1 small red onion

4 eggs

1 1/2 Tbsp of Mazola® Corn Oil

1 Tbsp of cajun seasoning

1/8 tsp coarse salt

1/8 tsp black pepper

1/4 c reduced fat shredded cheddar cheese

What You Do:

Preheat the oven to 400 degrees.

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Cut the sweet potato into approximately 1 inch cubes. Chop the onion. Toss in a large bowl with oil and cajun seasoning.

Pour mixture into a cast iron pan. Bake for 10 minutes and then stir. Bake 10 more minutes.

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Remove from the oven. Create 4 little wells and break an egg into each one being careful not to break the yolks. Sprinkle the salt and pepper over the top.

Return to the oven for 8 minutes or just until the egg whites are set.

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Finally, add the reduced fat cheddar cheese while still warm from the oven so that it melts. Serve Immediately.

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I love making easy sheet pan meals and one pan meals for weeknight dinners and I almost always use corn oil. A clinical study showed Mazola Corn Oil reduces cholesterol 2x more than extra virgin olive oil. To learn more about this claim, see Mazola.com.

Adding more veggies, leaner proteins, low fat cheeses, whole grains, and low sodium switches, plus a heart-healthy oil like Mazola® Corn Oil, are all good ways to make small changes to all your favorite dishes. With just a few simple swaps, you can create better-for-you alternatives!

 

Better For You Breakfast Hash

Better For You Breakfast Hash

Ingredients

  • 1 large sweet potato
  • 1 small red onion
  • 4 eggs
  • 1 1/2 Tbsp of Mazola© Corn Oil
  • 1 Tbsp of Cajun Seasoning
  • 1/8 tsp coarse salt
  • 1/8 tsp black pepper
  • 1/4 c reduced fat cheese

Instructions

  1. Preheat the oven to 400 degrees.
  2. Cut the sweet potato into approximately 1 inch cubes and chop onion.
  3. Toss in a large bowl with oil and cajun seasoning.
  4. Pour mixture into a cast iron pan.
  5. Bake for 10 minutes and then stir. Bake 10 more minutes.
  6. Remove from the oven. Create 4 little wells and break an egg into each one being careful not to break the yolks.
  7. Sprinkle the salt and pepper over the top.
  8. Return to the oven for 8 minutes or just until the egg whites are set.
  9. Finally, add the cheese while still warm from the oven so that it melts. Serve Immediately.
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