Monday, January 4, 2010

2. Recipe: Sweet Potato Gratin

Cook time: 1 hour, prep time 20 min
4-5 entree servings
1 ½ pounds of sweet potatoes
¾-1 pound of boneless chicken breast
1 yellow squash or zucchini
1 small onion
4 eggs
1 ½ cups of milk
¼ cup of flower
1 can of beans of your choice
Bag of sharp cheddar cheese (2% milk fat, if you prefer a lower fat cheese)
Olive Oil
Sea Salt
Black Pepper
Crushed Red Peppers

Chop onions into small pieces and poor a little bit of olive oil into a frying pan, caramelize the onions, add black pepper and crushed peppers to the onions by your liking. Cut chicken into small pieces and add into the hot frying pan. Add sea salt, black pepper and paprika.
Cut the sweet potatoes (1/8”) and squash (1/4”) into thin slices. If the potatoes or the squash are thick, cut them in half so the slices aren’t too big. Put the potatoes, squash, beans and the chicken into a big bowl and mix it.
Mix the eggs, milk and flower in a bowl; add sea salt, black pepper and other spices.
In a big glass baking form, spread some olive oil, so the gratin won’t stick. Add the potatoes and other ingredients from the big bowl. You can get fancy and put the potatoes in layers, most importantly mix the ingredients that you have a nice mixture of the potatoes, beans and squash. Pour the eggs and milk into the baking form. You should have roughly ½-2/3 of the potatoes covered with the eggs. Spread cheese as a final layer on top of the other ingredients, feel free to add as much cheese as you like. Cover the baking form with aluminum foil (otherwise the potatoes won’t get done).
Bake in the oven at 380 degrees (190 C) for ~40-50 min.

The potato egg combination is one the most effective ways for the human body to absorb protein. Here are two links explaining the Biological Value as well as a listing of the best protein sources:

No comments:

Post a Comment