MONDAY MORNING RECIPE POST - POACHED EGG WITH SWEET POTATO MASH AND SCALLION PANCAKE

 

I enjoy a poached egg for breakfast, though this throw-together could be used for any meal. Made on 11-18-24. 

No recipe or link for this one and I have similar on here. It was a Trader Joe's Scallion Pancake, 1/2 cup of sweet potato mash with nothing added (I had made up a batch of sweet potatoes and froze them in 1/2 cup measured pots - I take one out whenever I feel like sweet potato and microwave them for 2 minutes.)  

The microwave is used for this breakfast. The scallion is frozen and I microwave it for 1 minute. Then coat a frying pan with a short spray of avocado oil (you can use what you have), sauté long enough to make it a golden brown on one side, and then flip it over to finish the other. Water is on the hob to heat and when hot enough, not boiling, I gently pop the egg in until the whites are set, coordinating the timing so that it is ready at the same time. Pop the pancake on the plate, mashed sweet potato on top of that, making a slight indentation in the potato, and add the poached egg. 

If you like these ingredients, it is a very good breakfast, or whatever the time of day you choose. 

There is a link to a recipe for Green Onion Pancakes here if you don’t have a Trader Joe’s nearby.  You could probably cook and freeze them individually for future meals.

I am thinking this would go very nicely with naan bread as a substitute for the scallion pancake. You can also go without and just have the poached egg on top of the mashed sweet potato. Just tossing around some ideas and you might have your own, in which case I would love to see them in the comments. 

Added notes for my own info, as I need these reminders. Sweet potatoes are generally healthier than white potatoes because they are high in Vitamin A and lower on the glycemic index. This means they are less likely to cause blood sugar to spike.

Also for my own info but add just in case it is helpful to anyone out there.

Trader Joe's Scallion Pancake is 210 calories for 1 pancake.

(My wheat bread would be a better choice instead of the pancake probably, at 110 calories per slice but I need a change occasionally.)

1/2 cup mashed sweet potato is 125 calories.

1 large poached egg is 71 calories.

1 second burst of avocado spray is 25 calories.

Added glass of orange juice: 8 fl.ozs. is 110 calories

Total calories with pancake: 541 calories.

Total calories with wheat bread: 441

I missed breakfast and had this around noon while Gregg was out of the house.  Otherwise I would have had oatmeal with berries.

Thanks for looking and have a great day!

MONDAY RECIPE POST - CHEESY BLACK BEAN STUFFED SWEET POTATOES WITH...

Arugular and Poached Eggs

Added with all the other ingredients, this is one of those meals that I feel good about eating.  It was very tasty and if this seems like it could be for you, enjoy!

Cheesy Black Bean Stuffed Sweet Potatoes with Arugular and Poached Eggs - serves 4

I got this recipe here.

4 medium sweet potatoes

1 cup black beans

4 ounces fontina cheese, freshly grated

2 cups fresh Arugular

1 teaspoon olive oil

Juice of half a lemon

4 eggs, cooked to your own taste.

Salt and Pepper

Preheat oven to 425 degrees F.  

Poke sweet potatoes with a fork and then place on a baking sheet. 

Bake for 30 minutes, then reduce the heat to 350 degrees F. and bake for 30 to 40 minutes more. Remove and let cool slightly, at least 5 minutes.  

Carefully slice down the center of the potato, pushing the skin open.  Stuff each potato with an ounce of fontina. You can pop the potato back in the oven for a few minutes until the cheese is melted.

Season Arugular with olive oil and lemon juice, then add a sprinkle of salt and pepper.  Add it on top of the black beans, then add your cooked eggs on top of the Arugular.  

You can cook the eggs when the sweet potatoes have a few minutes left so that they are ready to put on top and ready to serve.

Sweet potatoes is a particular favorite of mine but not for my Dear Other Half.  Most of the time we like the same foods but there are occasions when we go our own way and choose something different at dinnertime.  

What did I think of this originally?  A dish I have made several times over the years, very tasty. As I made this for myself it was easy enough to cut the ingredients down for one person: 1 sweet potato, 1/4 cup black beans, 1 oz. cheese, a handful of Arugular, a smidgen of olive oil and lemon juice, and one egg.  

You can see from my photo that there is no egg on top.  Next time there will be. 

I had no fontina but did have Wisconsin Cheddar, which I grated. 

I used spring greens instead of Arugula. 

Information on the sweet potato: they are a very nutritional vegetable, high in vitamin A, vitamin B5, B6, thiamin, niacin, riboglavin and thanks to their orange color, are high in carotenoids.  Plus, they are fat-free, relatively low in sodium and have fewer calories than white potatoes (though they do have more sugar).  

It is an antioxidant powerhouse and is linked to anti-aging benefits, cancer prevention and maintenance of good eyesight.  I found all this at the National Institute of Health. There is a lot more information at this site.  

Though I know their benefits and how healthy they are, I would still eat a sweet potato because I enjoy them.  It is, however, nice to know how good they are for you.

Thanks for looking and have a great week!

MONDAY RECIPE POST - MASHED SWEET POTATOES

I saw this recipe at For The Love of Cooking hosted by Pam.  Thank you Pam, this has become a favorite.  I discovered this particular recipe several years ago and have made it many times since.  You can click on the red lettering above to view the original.  You can also click here to see more of Pam's delicious recipes.

Mashed Sweet Potatoes - 6 servings

Preparation time: 10 minutes

Cooking time:      15 to 20 minutes

3 large sweet potatoes, peeled and cut into pieces

1/4 cup milk (I use 2%)

1 to 2 tablespoons butter, or to taste

Sea salt and freshly cracked ground pepper, to taste

Freshly grated nutmeg, to taste

Put the sweet potatoes in a large pot, and add just enough cold water to cover them.

Bring to a boil and cook until tender, about 15 minutes.

Place milk, butter, sea salt, freshly cracked pepper and nutmeg in a glass bowl.  Put in the microwave for 30 seconds, or until warmed.

Drain and return the potatoes to the pot and place on the stove with the burner turned on low, which will dry up any excess water.  

Add the warmed milk mixture and mash with a hand mixer or beater until smooth.  Taste and add more salt or nutmeg if needed.  

Serve immediately and enjoy.

It is a keeper. I am the only one who likes sweet potatoes and usually have several servings left when I make it.  If you have been following my recipe posts, you will know I love to use my freezer.  I froze any leftovers in 1 cup portions.