⏱ 32 min totalChicken and Potato Hash
Per 1 serving · 540 g · 9 ingredients
of a 2,000 cal day
- Protein42g34% of calories
- Carbs52g42% of calories
- Fat13g24% of calories
- ✓ Protein-dense
At a glance
One serving of Chicken and Potato Hash (540 g) has 493 calories, with 42 g of protein, 52 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (42% of calories). It is high in protein (84% DV), dietary fiber (38% DV) and Vitamin A (56% DV). Keep an eye on saturated fat and cholesterol, which provide 32% and 90% of the daily value.
High in
20%+ of the daily value
- Protein84%
- Dietary fiber38%
- Vitamin A56%
- Vitamin C85%
- Vitamin E21%
- Vitamin K314%
Good source of
10–19% of the daily value
- Calcium16%
Watch
20%+ of the daily value
- Saturated fat32%
- Cholesterol90%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
1 Potato medium Potato
1 tsp Coconut oil
4 oz Chicken breast
2 medium Scallions
½ cup Green peas
1 large Egg
1 tsp Paprika
2 cup Spinach- 🥄¼ tsp Crushed red pepper flakes
Directions
- 1
Prick the potato with a fork and microwave at 900W for 8 minutes.
- 2
While the potato cooks, melt coconut oil in a large frying pan over medium-high heat. Add chicken and fry for 2-5 minutes, stirring occasionally until cooked through to 165°F.
- 3
Add scallions and peas to the pan and stir-fry for 1 minute, then remove from heat.
- 4
Bring a small saucepan of water to a boil. Crack the egg into the hot water, reduce heat to a simmer, and cook for about 4 minutes for a runny yolk. Lift out with a slotted spoon and drain on paper towels.
- 5
Once the potato is done, cut into large chunks. Return the frying pan to high heat, add the potato, and fry without turning for about 3–4 minutes until they begin to brown.
- 6
Add paprika and spinach, tossing to coat and wilt the spinach.
- 7
Serve the hash topped with the poached egg and a sprinkle of red pepper flakes, if desired.
Vitamins & minerals
Amounts for 1 serving (540 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 505 μg | 56% |
| Vitamin C | 76 mg | 85% |
| Vitamin D | 1 μg | 7% |
| Vitamin E | 3 mg | 21% |
| Vitamin K | 377 μg | 314% |
| Thiamine | 0.5 mg | 41% |
| Riboflavin (B2) | 1 mg | 50% |
| Niacin | 15 mg | 95% |
| Vitamin B6 | 2 mg | 145% |
| Folate (B9) | 240 μg | 60% |
| Vitamin B12 | 1 μg | 27% |
| Pantothenic acid | 4 mg | 71% |
| Choline | 298 mg | 54% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 160 mg | 16% |
| Iron | 6 mg | 81% |
| Potassium | 1,913 mg | 41% |
| Magnesium | 161 mg | 38% |
| Phosphorus | 564 mg | 81% |
| Zinc | 3 mg | 28% |
| Copper | 0.5 mg | 54% |
| Manganese | 1 mg | 52% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 2 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 26 μg | — |
| Arginine | 3 g | — |
| Aspartic acid | 5 g | — |
| Beta carotene | 4,927 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.5 g | — |
| Docosahexaenoic Acid (DHA) | 0.1 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 1 μg | — |
| Fructose | 1 g | — |
| Galactose | 0.1 g | — |
| Glucose | 1 g | — |
| Glutamic acid | 6 g | — |
| Glycine | 2 g | — |
| Histidine | 1 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 2 g | — |
| Lactose | 0 g | — |
| Leucine | 3 g | — |
| Lycopene | 0 μg | — |
| Lysine | 3 g | — |
| Maltose | 0.1 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 2 g | — |
| Polyunsaturated fats | 2 g | — |
| Proline | 1 g | — |
| Retinol | 88 μg | — |
| Serine | 2 g | — |
| Starch | 36 g | — |
| Sucrose | 4 g | — |
| Theobromine | 0 mg | — |
| Threonine | 2 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.5 g | — |
| Tyrosine | 1 g | — |
| Valine | 2 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 1 μg | — |
Burning 493 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 94minWalking (3.5 mph)
- 59minCycling (moderate)
- 41minRunning (6 mph)
- 69minSwimming laps
Common questions
How many calories are in Chicken and Potato Hash?
One serving of Chicken and Potato Hash (1 serving) has 493 calories, which works out to 91 calories per 100 g. That is about 25% of a 2,000-calorie day.
Is Chicken and Potato Hash high in protein?
Yes. It has 42 g of protein per serving, and 34% of its calories come from protein (8.6 g of protein per 100 calories).
Is Chicken and Potato Hash keto-friendly?
It is hard to fit into a strict keto diet. One serving has 42 g of net carbs and 42% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in Chicken and Potato Hash?
261 mg per serving.
How much sugar is in Chicken and Potato Hash?
6.4 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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