Grilled Chicken, Gingered Sweet Potato Cakes & Broccoli - Dr. Weil's Test Kitchen
Grilled Chicken, Gingered Sweet Potato Cakes & Broccoli
Per serving:
353 calories
5 g total fat (1 g sat)
103 mg cholesterol
34 g carbohydrate
42 g protein
6 g fiber
126 mg sodium
One Serving
These gingered sweet potato cakes make a great lunch dish on their own with a green salad, so think about making an extra serving. Sweet potatoes are a terrific source of vitamin A as beta carotene. They’re also a rich source of vitamin C, fiber and lutein. This dish is very low in sodium, so feel free to add a little salt and pepper to the patties if you like.
Prep time: 20 minutes
Ingredients: (see notes on the bottom of the recipe for information on key ingredients)
6 oz sweet potato (one large)
1 tbsp fresh grated ginger root
1 tsp Italian or other seasoning
1 each barbecued or grilled chicken breast (skinless & preferably hormone free)
6 oz broccoli
Peel sweet potato and cut into pieces. Put in boiling water and cook for 20 minutes or until done. Drain well. (Or cook the sweet potatoes, washed but unpeeled, on a paper towel in the microwave for 12 minutes, turning half way through. Peel before using.) Mash cooked sweet potatoes with the fresh grated ginger root and mixed herbs. You could also add some fresh chopped parsley or basil for color and flavor.
Form the mashed potato mixture into two patties, and heat on a non-stick frying pan. You can sauté them in a little olive oil or roasted sesame oil if calories aren’t a major concern for you, or with a cooking spray if they are. It only takes a few minutes to brown the cakes lightly and they’re ready to go.
Meanwhile, heat up the chicken breast and steam the broccoli. Peel the broccoli stems, cut them into bite size pieces, put stems and florets in a saucepan with ¼ cup water. Cover the saucepan, bring to a boil and steam for 5 minutes.
Ingredient Notes:
Ginger: It’s worth taking the time to master the art of grating fresh ginger root. You’ll use it in often on this program. Fresh ginger root is available in most supermarkets alongside the garlic and onions. Just cut off a piece, peel it, and grate it with a regular hand held grater. (The “washboard” type of grater works better than the four-sided square.) If you’re doing a lot of ginger at one time, you can use a food processor and chop it finely using the pulse setting.
Italian or other seasoning: Depending on how spicy or highly seasoned you like your food, it’s useful to keep a good salt-free herb and spice mix on hand. There are many on the market including Italian and Creole blends; Mrs Dash is one of the major brands. Just make sure you choose an all-natural one and use it wherever you would use salt.
- Dr. Weil's Test Kitchen
Per serving:
353 calories
5 g total fat (1 g sat)
103 mg cholesterol
34 g carbohydrate
42 g protein
6 g fiber
126 mg sodium
One Serving
These gingered sweet potato cakes make a great lunch dish on their own with a green salad, so think about making an extra serving. Sweet potatoes are a terrific source of vitamin A as beta carotene. They’re also a rich source of vitamin C, fiber and lutein. This dish is very low in sodium, so feel free to add a little salt and pepper to the patties if you like.
Prep time: 20 minutes
Ingredients: (see notes on the bottom of the recipe for information on key ingredients)
6 oz sweet potato (one large)
1 tbsp fresh grated ginger root
1 tsp Italian or other seasoning
1 each barbecued or grilled chicken breast (skinless & preferably hormone free)
6 oz broccoli
Peel sweet potato and cut into pieces. Put in boiling water and cook for 20 minutes or until done. Drain well. (Or cook the sweet potatoes, washed but unpeeled, on a paper towel in the microwave for 12 minutes, turning half way through. Peel before using.) Mash cooked sweet potatoes with the fresh grated ginger root and mixed herbs. You could also add some fresh chopped parsley or basil for color and flavor.
Form the mashed potato mixture into two patties, and heat on a non-stick frying pan. You can sauté them in a little olive oil or roasted sesame oil if calories aren’t a major concern for you, or with a cooking spray if they are. It only takes a few minutes to brown the cakes lightly and they’re ready to go.
Meanwhile, heat up the chicken breast and steam the broccoli. Peel the broccoli stems, cut them into bite size pieces, put stems and florets in a saucepan with ¼ cup water. Cover the saucepan, bring to a boil and steam for 5 minutes.
Ingredient Notes:
Ginger: It’s worth taking the time to master the art of grating fresh ginger root. You’ll use it in often on this program. Fresh ginger root is available in most supermarkets alongside the garlic and onions. Just cut off a piece, peel it, and grate it with a regular hand held grater. (The “washboard” type of grater works better than the four-sided square.) If you’re doing a lot of ginger at one time, you can use a food processor and chop it finely using the pulse setting.
Italian or other seasoning: Depending on how spicy or highly seasoned you like your food, it’s useful to keep a good salt-free herb and spice mix on hand. There are many on the market including Italian and Creole blends; Mrs Dash is one of the major brands. Just make sure you choose an all-natural one and use it wherever you would use salt.
- Dr. Weil's Test Kitchen
posted by Mater at 9:25 AM
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