Lean Beef & Sweet Potato Hash

Ingredients

• Lean beef mince 5%170 g
• Sweet potatoes250 g
• Onions60 g
• Extra virgin olive oil7 g
• Spice mix3 g

Method

1. 1Roast the diced sweet potatoRoast diced sweet potato at 220°C for 20 minutes.
2. 2Brown the beef with onion and spiceBrown the beef with onion and spice in a wide pan.
3. 3Combine and crisp the hashCombine in the pan and crisp for a final three minutes.

Why this recipe works

Roasting the sweet potato separately before it meets the beef is what keeps the cubes caramelised instead of collapsing into the pan. Lean beef and onion build a savoury base, and the final few minutes of crisping in a wide pan give the hash its edges. Carbohydrate and iron in one tray-and-pan meal, which suits the heavier training days.

Prep, storage & reheating

• Dice the sweet potato evenly and give the pieces space on the tray — crowded, they steam rather than roast.
• Add the spice to the beef and onion while the pan is hot and dry, so it toasts for a moment before the mixture releases its juices.

Cool the hash promptly and refrigerate it covered in a shallow container so it chills quickly. Reheat once only, in a hot pan rather than at low heat, until piping hot throughout — the pan also brings back some of the crisp edges the fridge takes away.

Prepping this for the week

Scaling one serving into several days is a planning problem: protein per portion, cost per week and the time you have to cook in one block.

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