Grilled Chicken, Gingered Sweet Potato Cakes & Broccoli - 34g Carbs,
6g Fiber
From Dr. Weil
Prep time: 20 minutes
1 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 peper to the patties if you like.
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 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.
Nutritional Information Per Serving:
353 Calories, 5g Total Fat (1g Sat), 103mg Cholesterol,
34g Carbs, 42g Protein, 6g Fiber, 126mg Sodium