Food & Health
Resources Community Fun
Most yam or sweet potato recipes contain sugar, marshmallows or syrup. Sweet potatoes and sweets seem to go together. While sweet potatoes are super-nutritious, many people would rather forgo the added sugar or just get tired of the same flavoring. Here's a dish that's even more nutritious, savory, and naturally sweet. It's a wonderful accompaniment to meat, poultry or fish. Give it a try.
Yam & Plantain Fufú
Heat olive oil in a non-stick skillet or wok (Note #4). Add chopped onion and sauté briefly. Add sweet potato and sauté, stirring from time to time, until onion is soft. Add liquid, turn low and simmer for five minutes.
Add plantains, salt and black pepper (and red pepper flakes if you are using them). Stir to mix, cover and continue to simmer only until sweet potatoes are cooked through.
Uncover and increase heat, stirring occasionally. When liquid is gone, continue to sauté, turning frequently with a spatula (not stirring), until nicely browned. Serve hot.
Note #1: If you follow a fat free diet, you may use cooking spray and a good non-stick pan, but reduce the heat!
Note #2: If you don't use cooking wine, you may substitute chicken broth or water.
Note #3: Plantains can be eaten green (hard), green (starting to soften), ripe (yellow) or very ripe (yellow and mostly black and rather disgusting looking but deliciously sweet). This recipe is best with very ripe ones. Don't use green!
Note #4: A non-stick pan is necessary unless you wish to use more oil and/or much lower heat to keep things from sticking.
The Sneaky Kitchen
Fuller Brush & Stanley Home Products
All About | Arts | Contributors | Crafts | Freeze It! | Fru-Gal | Fun & Games | Glossary | Go Green | Holidays | How to Do It | Humor | Ideas | Inspirations | Music | News | People | Pets | Poetry | Recipes | Security | Stories | 10.Commandments | 20th Century
Web Site by Bess W. Metcalf Copyright© April 1999 - 2017