Japanese sweet potato mashed & Chicken steak

Growing up, the first sweet potato I was introduced to was purple with a cream colored flesh. Not too sweet and delicious. We would fry it into oil or grill it over charcoal. Fried fish, boiled eggs or beef skewers would always be among my choices. I would also have a mild spicy homemade tomato sauce to go with it. I do not like too spicy, so I can actually enjoy my meal. I always loved getting my sweet potatoes fries from the streets fresh out of the oil. Coming to the United States, I realized that it was hard to find the sweet potato I love and grew up with, purple with cream colored flesh. Fortunately, I was able to find them at the International market, and they are  called : “Yama Kokuma” or  ” Japanese sweet potatoes”.





I did some research and found out that  there is more than 200 variants of potatoes.  The Japanese sweet potato is healthier than most variants of potatoes. In a 100 g of serving, we have 1.6 g of protein, 86 calories, 20.1 g of carbohydrate, 3 g of fiber, 4.2 g of sugar and 12.7 g of starch. Sweet potatoes have a higher percentage in amylose which raises the blood sugar level slowly. There i no saturated fat into sweet potatoes and there are rich in Vitamin beta-carotene, B5, B6, B3 and are low in Sodium.

I decided for this week to share my recipe for mashed sweet potatoes. You can also give it to babies after they turn 6 months.

For the chicken, you may use my powder seasoning recipe





Japanese sweet potato mashed & Chicken Steak

Prep Time10 mins
Cook Time20 mins
Servings: 2
Cost: $

Ingredients

  • 4 Japanese sweet potatoes big
  • 1/2 cup milk
  • 2 tbsp butter
  • 2 pinch salt
  • 2 chicken breast
  • seasoning powder for chicken
  • Olive oil for chicken

Instructions

  • Peel the potatoes and cut them in cubes.
  • Boil for 20 - 25 minutes until soft.
  • Cut chicken breast lengthwise into steaks.
  • Season and let marinate 10 minutes.
  • Drain the sweet potatoes and start mashing while it is still hot.
  • Add milk, butter, salt and mix.
  • Fry the chicken steaks into olive oil for 4 minutes on each side.
  • Serve and enjoy.

You can eat with some gravy or tomato sauce. You can use the sauce or gravy to decorate your plate. I used the oil from my tomato sauce to decorate one side of the plate.

 

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