Butternut Squash Breakfast Hash with Apple and Egg

Here’s a skillet breakfast that has it all: protein, sweet and savory flavors, fiber, and antioxidants. It’s a balanced meal in a pan. It’s easy to make at any time of the year with apple, eggs, and fresh or frozen squash. 

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You can use any variety of winter squash, such as butternut, acorn, or kabocha squash. They all add potassium and beta-carotene. Use fresh squash or choose frozen; if using frozen cubes, just thaw them and saute them for 5 minutes before moving to the next step. Use any type of apple, and you can add egg whites for extra protein without many calories or any more cholesterol. 

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The recipe is a balanced breakfast on its own, or you can top it with walnuts for omega-3 fats. Avocado slices, low-fat cheddar cheese, or any type of nuts or seeds are also good options. For extra fiber and nutrients, add chopped onions, tomatoes, or zucchini with the squash, or stir in spinach leaves near the end of cooking. 

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Makes 1 serving

Ingredients

• 1 cup of butternut squash in small cubes, fresh or frozen
• 1 diced apple
• ½ teaspoon of cinnamon
• 2 teaspoons of olive oil
• 1 egg 
• (Optional) 2 egg whites 
• Salt and pepper to taste
• 1 tablespoon of chopped walnuts

Instructions: 

1. Heat the olive oil in a skillet over medium heat. Add the squash and cook for 5 minutes.
2. Add the apple, cinnamon, and chives or sage, if using, to the skillet. Cook, stirring occasionally, for another 10 minutes or until the apple and squash are tender. 
3. Add the egg and allow to cook. Season to taste with salt and pepper.
4. Serve on a plate or in a bowl with the walnuts on top. 

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Nutrition information: 360 calories; 20 grams fat; 3 grams saturated fat; 190 mg cholesterol; 50 mg sodium; 35 grams carbohydrates; 6 grams fiber; 13 grams sugars; 15 grams protein

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