Grilled Chicken, Gingered Sweet Potato Cakes and Broccoli - 34g Carbs, 6g Fiber
From: DrWeil.com
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 peper to the
patties if you like.
Prep time: 20 minutes
Servings: 1
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 saute 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 1/4 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.
Servings: 1
Nutrition per Serving:
353 Calories, 5g Total Fat, 1g Sat, 103mg Cholesterol, 42g Protein,
34g Carbs, 6g Fiber, 126mg Sodium
