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Eggs and Sausage Hash

By Marcus | In Recipes | on December 23, 2010

Since I was on the road driving all yesterday and will be most of today, Nick was kind enough to submit a guest post for today. Without further ado, here’s his recipe!

Eggs and Sausage Hash
I am always looking for easy, protein rich, and scalable (I feed up to three people every morning) breakfast recipes. Eggs are always a go to for me (quick, tasty), and I like to throw in veggies when I can. Bacon is great, but cooking bacon, eggs, and veggies separately can take too long. My new go-to recipe is what I call “sausage hash.” You can make a million variants of it, so get creative!
Here is the breakdown (I am listing my favorite veggies, you are more than welcome to use yours):
Sausage Hash
  • 1 package of pre-cooked sausage or raw sausage (I like Italian sausage, no added sugar or gluten of course)
  • 1 pepper diced up
  • Handful of fresh green beans
  • 3 squash/zucchini diced up (all veggies should be diced into cubes)
Eggs
Some eggs of course
There are two routes to cooking:
1) Pre-cooked sausage. Heat up your pan to medium-high (I tend to cook mine on the higher side). Pour in some olive oil and get it real hot. Cut sausage into half-pin wheels and dice up the veggies (I like peppers and green beans in this recipe). Throw the veggies into the hot pan with some sea salt and ground black pepper. Sautee for a couple of minutes and throw the sausage halves in. Keep flipping and moving in the pan so nothing burns. When the sausage is browned, serve and enjoy!
2) Raw sausage (in casing). You will have to remove the sausage from the casing. Split down the middle and pull out the meat. Heat up your pan to medium-high and put some olive oil in it. Throw all of the unpacked meat in the pan while breaking it up with a wooden spoon or spatula. You want it to look like ground beef. Brown the meat for a few minutes and throw the squash/zucchini in (I prefer these in this recipe). Stir, crank up the heat to high, and put a cover on it. Open the cover and stir (so nothing burns) every few minutes. The cover will soften the squash and keep all the delicious moisture in the pan. Turn off when sausage is fully browned and cooked. Serve and enjoy!
These are two really easy ways to get a 45+ gram protein breakfast and feel full for a majority of the morning.

Following up on Monday’s post, there happens to be a powerlifting meet coming up in February 2011 that I was just made aware of. Here’s the details!

The entry form for the 2011 California State Powerlifting & Bench Press Championships is now available at the USAPL California web site: http://www.usapl-ca.org/.The California State Championships will be held on February 19, 2011 at Velocity Sports Performance in Santa Clarita. The event is open to all levels of experience and will offer powerlifting and bench press only events in standard equipped and raw categories.

IMPORTANT. PLEASE READ: Due to the anticipated entry response and our limitations to run the meet as a one-day event, late entries will not be accepted for this championship. Please be sure to send in your entry no later than January 26, 2010 to ensure your participation in the State Championships. Get your entries in EARLY!


WOD 12.23.10

For time:
Buy-in with 30 Double-unders, then
4 rounds:
  • 8 Box Jumps
  • 8 Ring Dips
  • 8 KBS
  • 8 Wallball
Then, cash out with 30 double-unders and call out “done!”
(Clock starts and ends with the double-unders)

11 Comments to "Eggs and Sausage Hash"

  • Jake says:

    December 23, 2010 at 10:15 AM -

    Looks like you will be starting to feed up to 4 people every morning. What time is breakfast?

  • Nick says:

    December 23, 2010 at 10:35 AM -

    715 am, I’ll reserve a seat for you (we book up fast).

  • Alia says:

    December 23, 2010 at 10:55 AM -

    Wait. I thought Thursday was rest day. What’s going on? I see what you all are trying to do. Distract me with sausage and delish brekkie. That’s just wrong but so nomerifically awesome!!

  • Jake says:

    December 23, 2010 at 11:10 AM -

    @ Nick- be there at 7:14
    @ Alia- since we are clsoed Friday and Saturday class is on today

  • Scott says:

    December 23, 2010 at 11:54 AM -

    Thanks for the recipes Nick. Michelle and I will be over at 7:13!

    I do something similar, but I normally use Mexican Chorizo in my hash…which is kind of like a ground pork when you take it out of it’s casing. I normally use onions and peppers as my veggies, but I should really expand that to try different veggies. Squash and zucchini sound interesting.

    I actually grew up eating something similar with Portuguese (my peeps) Chourico, which is more of a hard sausage that you dice.

    Anyway, Michelle and I have been rockin it at Crossfit Seattle the last two days. Really nice box and super friendly people. Today they asked if we would mind doing a little heavy weight work. Mmmmm….nope! :) We did 5-5-5-5-5 Press and then did Christine (3 rounds 500m row, 12 bodyweight DL, 21 box jumps).

    Michelle 55kg, 20″ – 12:18
    Scott 100kg, 20″ – 13:48

    Hope you all have a Merry Christmas!!

  • Xuan says:

    December 23, 2010 at 12:18 PM -

    Thanks for the recipe Nick!

    @Michelle and Scott…way to represent Intrepid! Way to do work!!

  • Michael H says:

    December 23, 2010 at 12:44 PM -

    That looks mighty damn good!

  • Steve says:

    December 23, 2010 at 1:32 PM -

    Only comment other than “yum” is you might want to try
    Coconut oil. Robb Wolff, Whole 9, et al caution folks not to use
    olive oil for high heat cooking. I am not super smart, but it has
    something to do with oxidization. Plus Cocnut oil is da bomb! I
    love your gym’s blog. The posting on Piriformis syndrome could not
    have been better timed. Scott & Michelle–which crossfit in
    Seattle are you visiting? Steve

  • Jason Beattie says:

    December 23, 2010 at 4:17 PM -

    WOD today would kill me. I may have to skip even though Jake and Stephanie are a lot of fun and don’t seem to take any reps away from me :).

    @Scott & Michelle, impressive times. You both need to represent with your Wodkilla shirt!

    And finally, presentation on Sausage hash is like the Food Channel. Who is going to open up the X Fit diner???

    1. ruth says:

      December 23, 2010 at 7:23 PM -

      First of all, Sean & I have dibs on breakfast at Nick’s since we live 100 yrds away from him!

      Secondly, way to represent CFI, Mr & Mrs Wodkilla!!

      Last but not least, thanks for posting, Steve! It’s nice to hear that our posts can be helpful!

      So far we’ve dropped in at Primal CrossFit in DC and Cary CrossFit in NC. Hopefully tomorrow we’ll drop in at CF Fort Bragg.

      Safe travels to everyone who’s going out of town and a huge thanks to Jake and Steph for keeping the box running!!

  • Holley says:

    December 24, 2010 at 12:28 AM -

    Yeah, I am soooo spoiled, delicious meals for breakfast every morning! Nick’s place is pretty much the Xfit diner, yummy new Paleo meals every day. :)

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