MICROWAVE MASH POTATO RECIPES
SESAME SALMON, PURPLE SPROUTING BROCCOLI & SWEET PO…
Try this Asian-inspired salmon supper with a nutty sesame dressing, crisp veg and comforting sweet potato mash. It's healthy, low-calorie and rich in omega-3
Provided by Sophie Godwin – Cookery writer
Categories Dinner, Fish Course, Main course, Supper
Total Time 25 minutes
Prep Time 10 minutes
Cook Time 15 minutes
Yield 2
Number Of Ingredients 11
Steps:
- Heat oven to 200C/180 fan/ gas 6 and line a baking tray with parchment. Mix together 1/2 tbsp sesame oil, the soy, ginger, garlic and honey. Put the sweet potato wedges, skin and all, into a glass bowl with the lime wedges. Cover with cling film and microwave on high for 12-14 mins until completely soft.
- Meanwhile, spread the broccoli and salmon out on the baking tray. Spoon over the marinade and season. Roast in the oven for 10-12 mins, then sprinkle over the sesame seeds.
- Remove the lime wedges and roughly mash the sweet potato using a fork. Mix in the remaining sesame oil, the chilli and some seasoning. Divide between plates, along with the salmon and broccoli.
Nutrition Facts : Calories 463 calories, FatContent 22 grams fat, SaturatedFatContent 4 grams saturated fat, CarbohydrateContent 29 grams carbohydrates, SugarContent 15 grams sugar, FiberContent 10 grams fiber, ProteinContent 32 grams protein, SodiumContent 1.1 milligram of sodium
SWEET POTATO SHEPHERD'S PIE RECIPE: HOW TO MAKE IT
As a child, shepherd's pie was one of my favorites. But now, having cut white potatoes out of our diet, I experimented with sweet potatoes in this dish for two. The result is different, but just as yummy! —Tanya Marcketti, Golden, Colorado
Provided by Taste of Home
Categories Dinner
Total Time 50 minutes
Prep Time 25 minutes
Cook Time 25 minutes
Yield 2 servings.
Number Of Ingredients 10
Steps:
- Scrub and pierce sweet potato; place on a microwave-safe plate. Microwave, uncovered, on high for 10-12 minutes or until tender, turning once., Meanwhile, in a large skillet, cook beef and onion until meat is no longer pink; drain. Add the corn, tomato sauce and spices. Place in a 1-qt. baking dish coated with cooking spray; set aside., When cool enough to handle, cut potato in half; scoop out the pulp and place in a small bowl. Mash with butter, milk, salt and pepper. Spread evenly over meat mixture., Bake, uncovered, at 350° for 25-30 minutes or until heated through.
Nutrition Facts : Calories 404 calories, FatContent 12g fat (5g saturated fat), CholesterolContent 64mg cholesterol, SodiumContent 900mg sodium, CarbohydrateContent 42g carbohydrate (16g sugars, FiberContent 6g fiber), ProteinContent 27g protein.
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