High-Protein Honey-Soy Melting Sweet Potatoes

High-Protein Honey-Soy Melting Sweet Potatoes is a delicious side dish. It contains olive oil, scallion slices, vegetable broth, sesame seeds, sweet potatoes, unsalted butter, soy sauce, rice vinegar, garlic cloves, and ginger. This side dish has butter in it, so either utilize the vegan butter or don’t have this dish if you have a dairy allergy. High-Protein Honey-Soy Melting Sweet Potatoes is prepared in 30 minutes, perfect to prepare as a quick side dish. This dish stores in the fridge for a few days, so this is not good for long-term storage. We can serve this dish with salmon, tofu, or roasted chicken.

STATS:

• Calories: 375 kcal
• Prep time: 10 minutes
• Serving size: ¼
• Cook time: 20 minutes
• Cuisine: Asian American
• Total time: 30 minutes
• Course: Side dish
• Diet: High-Protein, Vegetarian
• Serving: 4

EQUIPMENT:

• Sauté pan with tight-fitting lid
• Cutting board
• Measuring cups & spoons
• Small mixing vessel
• Whisk
• Knife
• Microplane

INGREDIENTS:

• 2 tbsp. olive oil
• 2 pounds small sweet potatoes
• ½ cup low-sodium vegetable broth
• 2½ tbsp. lower-sodium soy sauce
• Two tbsp. honey
• One tbsp. rice vinegar
• Two cloves garlic
• 1 tsp. grated fresh ginger
• 3 tbsp. unsalted butter
• 1 tsp. toasted sesame seeds
• Scallions

INGREDIENT NOTES:

SMALL SWEET POTATOES:

• We have to utilize the garnet or jewel sweet potatoes to prepare this dish. We have to keep them small, so they cook evenly and properly keep their shape.

SOY SAUCE:

• Add the low-sodium soy sauce to add salt to the dish as we like. It will also add umami taste. We would also include the tamari to make it gluten-free.

GINGER & GARLIC:

• Add the ginger and garlic to include the savory and zesty taste and aroma in this dish. We don’t have to use them in powder form because they don’t provide the strong flavor.

INSTRUCTIONS:

1. Add the olive oil in a pan & warm it on medium flame.
2. Add the sweet potato rounds in one layer in a big pan & cook them for four to five minutes till they get brown and lightly caramelized.
3. Add the soy sauce, ginger, honey, rice vinegar, and garlic in a small vessel & whisk to combine.
4. Add the sauce mix on the sweet potatoes in the pan and simmer gently, then decrease the flame.
5. Now put the lid on and cook for eight to ten minutes till the sweet potatoes get soft.
6. Now take off the lid and increase the flame to medium to high for 3-5 minutes; let the liquid evaporate so the sauce will get thick and glossy.
7. Put the pan on the shelf, then add the unsalted butter cubes, then mix to melt the butter.
8. Add the dish to the platter and sprinkle the scallion slices & sesame seeds on top & serve the dish.

SERVING SUGGESTIONS:

PROTEINS:

• Teriyaki Beef Skewers
• Roasted Duck Breast
• Garlic Butter Shrimp

PLANT-BASED PROTEINS:

• Crispy Baked Tofu
• Sesame Crusted Seitan
• Lentil Walnut Patties

GRAIN BOWLS & BASES:

• Quinoa
• Forbidden Black Rice
• Soba Noodles

VEGETABLE PAIRINGS:

• Garlic Bok Choy
• Sautéed Snow Peas
• Wilted Spinach with Sesame

BREAKFAST & BRUNCH:

• Breakfast Hash
• Miso Soup
• Avocado Toast

TIPS:

• Don’t overcrowd the sweet potatoes, or they will get steam instead of getting caramelized.
• We have to cook the glaze on a stable moderate to high flame, as the honey will burn the fats.
• Utilize the vegan butter or additional olive oil to make this recipe safe for a vegan and dairy-free diet.

STORAGE INFORMATION:

FRIDGE:

• Add the dish to a closed box and store for four days.

FREEZER:

• Don’t freeze this dish, as the sweet potatoes will get mushy and the glaze will separate.

FAQs:

Will I prepare the dish in advance?

• Yes, we would easily make this dish in advance and warm the pan on a low flame with some vegetable broth to alter the glaze’s consistency.

Would we utilize the regular soy sauce?

• Yes, we would easily utilize the regular soy sauce and decrease the quantity to ½ tbsp to avoid making the dish overly salty.

NUTRITIONAL INFORMATION:

Calories: 375 kcal

Net carbs: 48.3 g

Iron: 1.5 mg

Total carbs: 55 g

Serving: 4

Vitamin A: 32000 IU

Serving size: ¼

Fiber: 6.7 g

Calcium: 73 mg

Protein: 4.1 g

Sodium: 375 mg

Potassium: 787 mg