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Tuna, Mango and Sweet Potato Hash Breakfast with Onions and Poached Eggs Weight Loss Recipe

Last Updated on November 22, 2024 by Arif Chowdhury

Breakfast is often hailed as the most important meal of the day, and for good reason! It sets the tone for our energy levels and metabolism, influencing how we feel and perform throughout the day.

If you’re looking for a delicious and nutritious way to kickstart your morning, look no further than our Tuna, Mango and Sweet Potato Hash.

This savory yet refreshing dish combines protein-packed tuna with the sweetness of mango and the heartiness of sweet potatoes, all topped with perfectly poached eggs.

Not only is it satisfying, but it’s also a fantastic weight loss recipe that will keep you full and energized.

The Nutritional Power of Tuna, Mango, and Sweet Potatoes

Before diving into the recipe, let’s take a moment to appreciate the amazing ingredients that make up this dish. Each component brings its own unique set of nutrients to the table.

Tuna: A Protein Powerhouse

Tuna is an excellent source of lean protein, which is crucial for muscle repair and growth. A 3-ounce serving of canned tuna in water contains about 20 grams of protein and only 90 calories.

Protein not only helps in building muscle but also keeps you feeling full longer, reducing the likelihood of snacking on unhealthy options.

Mango: The Sweetness of Health

Mangoes are not just delicious—they are also packed with vitamins and minerals. One cup of diced mango contains approximately 100 calories, along with 5 grams of fiber.

Fiber is essential for digestive health and can help prevent overeating by promoting a feeling of fullness.

Sweet Potatoes: Nature’s Energy Source

Sweet potatoes are a fantastic source of complex carbohydrates, providing sustained energy throughout the day.

One medium sweet potato contains about 112 calories and is rich in vitamins A and C. They also provide fiber, which aids in digestion and supports weight loss efforts.

The Power of Eggs

Don’t forget about the poached eggs! Eggs are incredibly versatile and nutrient-dense. A large egg contains about 70 calories, 6 grams of protein, and healthy fats.

They are also a source of essential nutrients like choline, which is important for brain health.

The Stats Speak

  • A study published in the Journal of Nutrition found that including protein-rich foods like tuna in your breakfast can help reduce the overall calorie intake throughout the day.
  • According to the USDA, only 15% of adults meet the daily recommended intake of fruits and vegetables. By incorporating mangoes and sweet potatoes into your breakfast, you can help bridge that gap!

Recipe: Tuna, Mango and Sweet Potato Hash

Now that we’ve set the stage, let’s cook up this delicious Tuna, Mango and Sweet Potato Hash! This recipe is not only easy to follow but also adaptable to suit your taste preferences.

Ingredients

  • 1 medium sweet potato, peeled and diced
  • 1 tablespoon olive oil
  • 1 small onion, finely chopped
  • 1 can (5 oz) tuna, drained (preferably in water)
  • 1 ripe mango, diced
  • 2 large eggs
  • Salt and pepper, to taste
  • Fresh cilantro or parsley, for garnish (optional)
  • Lime wedges, for serving (optional)

Instructions

1. Prepare the Sweet Potatoes

Start by boiling a pot of water. Once boiling, add the diced sweet potatoes and cook for about 10-15 minutes or until tender. Drain and set aside.

2. Sauté the Onions

In a large skillet, heat the olive oil over medium heat. Add the chopped onion and sauté for about 3-4 minutes, or until they become translucent. This will add a lovely aroma to your hash.

3. Combine Tuna and Mango

Add the drained tuna and diced mango to the skillet with the onions. Stir gently to combine and heat through for about 2-3 minutes. Be careful not to mash the mango; you want those lovely chunks!

4. Add Sweet Potatoes

Now, add the cooked sweet potatoes to the skillet. Season with salt and pepper to taste. Gently stir everything together, allowing the flavors to meld for another 2-3 minutes.

5. Poach the Eggs

While the hash is cooking, it’s time to poach the eggs. Fill a small saucepan with water and bring it to a gentle simmer. Crack the eggs into small bowls, then carefully slide them into the simmering water.

Poach for about 3-4 minutes for a runny yolk or longer if you prefer them firmer. Remove the eggs with a slotted spoon and let them drain on a paper towel.

6. Serve and Enjoy

To serve, spoon the tuna, mango, and sweet potato hash onto plates. Top each serving with a poached egg and garnish with fresh cilantro or parsley if desired. Serve with lime wedges for an extra zesty kick!

Tips for Customizing Your Hash

One of the best things about this dish is its versatility. Here are some ideas to customize your Tuna, Mango and Sweet Potato Hash:

  • Add Vegetables: Feel free to toss in some bell peppers, spinach, or kale for added nutrients and color.
  • Spice It Up: If you enjoy a little heat, add some diced jalapeños or a sprinkle of red pepper flakes.
  • Different Proteins: Swap out tuna for salmon or chickpeas for a vegetarian option.
  • Herbs and Seasonings: Experiment with different herbs like basil or dill, or seasonings like cumin or paprika to change the flavor profile.

Why This Hash is Perfect for Weight Loss

This Tuna, Mango and Sweet Potato Hash is not only delicious but also an excellent choice for anyone looking to lose weight.

The combination of protein, fiber, and healthy fats helps keep you full longer, reducing the temptation for unhealthy snacks. Plus, the variety of flavors and textures makes it an enjoyable meal that you won’t feel deprived eating.

Meal Prep Made Easy

Another great aspect of this dish is its meal prep potential. You can prepare the sweet potatoes and sauté the onion ahead of time, making it easy to whip up this hash in the morning.

Store any leftovers in an airtight container in the fridge for a quick breakfast option during the week.

A Breakfast to Remember

In a world where breakfast often means sugary cereals or quick pastries, the Tuna, Mango and Sweet Potato Hash stands out as a nutritious and satisfying option.

With its blend of flavors and textures, it’s more than just a meal—it’s a celebration of wholesome ingredients designed to fuel your day.

So why not give this delightful dish a try? Your taste buds will thank you, and your body will too!