MICROWAVE SWEET POTATO MASH RECIPES

Name: Sesame salmon, purple sprouting broccoli & sweet potato mash
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 2
Ingredients: 1 ½ tbsp sesame oil; 1 tbsp low-salt soy sauce; thumb-sized piece ginger, grated; 1 garlic clove, crushed; 1 tsp honey; 2 sweet potatoes, scrubbed and cut into wedges; 1 lime, cut into wedges; 2 boneless skinless salmon fillets; 250g purple sprouting broccoli; 1 tbsp sesame seeds; 1 red chilli, thinly sliced (deseeded if you don't like it too hot)

SESAME SALMON, PURPLE SPROUTING BROCCOLI & SWEET PO…

Sesame salmon, purple sprouting broccoli & sweet po… image

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

Ingredients

1 ½ tbsp sesame oil
1 tbsp low-salt soy sauce
thumb-sized piece ginger, grated
1 garlic clove, crushed
1 tsp honey
2 sweet potatoes, scrubbed and cut into wedges
1 lime, cut into wedges
2 boneless skinless salmon fillets
250g purple sprouting broccoli
1 tbsp sesame seeds
1 red chilli, thinly sliced (deseeded if you don't like it too hot)

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

MICROWAVE BAKED POTATO RECIPE | ALLRECIPES

Microwave Baked Potato Recipe | Allrecipes image

If you want the yummy taste of a slowly baked potato but aren't patient enough, or don't have the know-how to bake it in an oven, this is for you. Give it 12 minutes and get a mouthwatering, taste bud-tingling treat.

Provided by CJME

Categories Baked Potatoes

Total Time 12 minutes

Prep Time 1 minutes

Cook Time 11 minutes

Yield 1 serving

Number Of Ingredients 5

Ingredients

1 large russet potato
salt and ground black pepper to taste
1 tablespoon butter
2 tablespoons shredded Cheddar cheese
1 tablespoon sour cream

Steps:

Scrub potato and prick with a fork. Place on a microwave-safe plate.
Microwave on full power for 5 minutes. Turn potato over, and microwave until soft, about 5 more minutes.
Remove potato from the microwave, and cut in half lengthwise. Season with salt and pepper and mash up the inside a little with a fork.
Add butter and Cheddar cheese. Microwave until melted, about 1 more minute.
Top with sour cream, and serve.

Nutrition Facts : Calories 367.8 calories, CarbohydrateContent 39.3 g, CholesterolContent 54.3 mg, FatContent 20.2 g, FiberContent 2.8 g, ProteinContent 9.3 g, SaturatedFatContent 12.7 g, SodiumContent 203.3 mg

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