5 Sweet Potato Recipes

     

Sweet potatoes are an excellent alternative to regular potatoes – they are lower in carbohydrate, but are still full of fibre, meaning that they will keep you fuller for longer so are great when you are following a weight loss plan.

They are similar to pumpkin and squash in that you can use them in sweet and savoury recipes, and as a replacement for fat in many baking recipes.

Added to that, they are also chock full of vitamins, including vitamin B6, which can help to prevent heart attacks, vitamin C, which can aid digestion and blood cell formulation, and vitamin D, which is an essential vitamin for overall immune health.

Here’s 5 recipes with sweet potatoes.

Sweet Potato & Chicken Rogan Josh

Ingredients:

  • 500g sweet potatoes
  • 4 skinless and boneless chicken thighs
  • 1 red onion
  • ½ 400g tin chopped tomatoes
  • 125g spinach leaves
  • 2 tbsp. Rogan Josh curry paste
  • 1 tbsp. olive oil
  • Salt and pepper
  • 100ml boiling water

Method of Preparation:

  1. Peel and cube the sweet potatoes. Chop the chicken thighs into bite-sized pieces.
  2. Place the cubed potatoes into a pan of cold salted water. Bring to the boil and cook for 5-7 minutes until just fork tender, then drain and set to one side.
  3. Meanwhile, dice the red onion. Heat the oil in a frying pan. Fry the onion and chicken for 5-7 minutes until browned and cooked through, then stir in the curry paste and fry for 1-2 minutes.
  4. Add the sweet potatoes, tomatoes and water. Stir well and season, then simmer for 5 minutes until the sweet potato and chicken are cooked through. Add the spinach and cook until wilted, then serve.

Recipe serves 4. Calories per serving: 281. Serve with a low-fat naan bread or some steamed wholegrain or basmati rice.

Sticky & Spicy Sweet Potato with Red Onion

Ingredients:

  • 750g sweet potatoes
  • 2 red onions
  • 2 tbsp. olive oil
  • 1 tsp. each ground ginger and ground cumin
  • 2 tsp. dried chilli flakes
  • 1 tbsp. runny honey
  • Juice of ½ an orange (optional)
  • Salt and pepper

Method of Preparation:

  1. Peel the potatoes and chop into bite-sized pieces. Peel the red onions and slice into wedges.
  2. Combine oil, ginger, cumin, chilli flakes, honey and orange juice in a bowl. Lay the potatoes and onions in a single layer in a foil-lined roasting tin and then drizzle with the oil mixture. Season with salt and pepper.
  3. Roast in a 170C oven for 15-30 minutes until the veggies are soft and tender.

Recipe serves 8. Calories per serving: 168. Use regular onions and add a whole fresh chilli in there if you have one for extra spice.

Sweet Potato Chips

Ingredients:

  • 4 large sweet potatoes
  • 2 tbsp. olive oil
  • 1 tbsp. balsamic vinegar
  • Salt and pepper

Method of Preparation:

  1. Peel the sweet potatoes and slice them into chips.
  2. Preheat the oven to 180C. Toss the chips in a foil-lined or non-stick roasting tin with the oil, vinegar and salt and pepper.
  3. Bake for 35-45 minutes until crisp on the outside and tender on the inside.

Recipe serves 4. Calories per serving: 207. Add herbs or dried chilli and skip the vinegar for a different take on these chips.

Sweet Potato & Broccoli Frittata

Ingredients:

  • 2 sweet potatoes
  • 4-5 eggs
  • 1 head of broccoli
  • 2 garlic cloves, minced
  • 100g goat’s cheese
  • Salt and pepper
  • 1 tsp. sweet or smoked paprika
  • 1 tbsp. oil

Method of Preparation:

  1. Peel the sweet potatoes and cut into small cubes. Break the broccoli into small florets. Mince the garlic cloves.
  2. Place the sweet potatoes into a pan of cold salted water. Bring to the boil and simmer for 10 minutes, adding the broccoli after 5 minutes. Drain.
  3. Spread the potato and broccoli over the bottom of a frying pan. Toss together with the oil and the garlic cloves.
  4. Beat the eggs with salt, pepper and paprika then pour over the potato and broccoli. Cook over a low heat until the bottom of the frittata is completely set and golden brown.
  5. Dot the goat’s cheese over the top of the frittata, then put under a hot grill until the egg is set and the cheese melted.

Recipe serves 4. Calories per serving: 300. Add a chopped red pepper for extra flavour.

Garlic Sweet Potato and Carrot Mash

Ingredients:

  • 500g sweet potatoes
  • 500g carrots
  • 3 garlic cloves
  • 2 x tbsp of olive oil

Method of Preparation:

  1. Peel the sweet potatoes and carrots and chop into small chunks. Place into a pan of salted water with the garlic and then bring to the boil.
  2. Simmer for 12-15 minutes until the potato and carrot are tender. Drain and then mash with the oil until smooth.
  3. For an even smoother texture, pass the mash through a sieve before serving.

Recipe serves 4. Calories per serving: 206. Add a freshly chopped red chilli for extra bite.

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