Sweet Delights in No Time: 5 Scrumptious Low-Fat Sweet Potato Recipes to Savor
Delicious Sweet Potato Recipes
Moist and Rich Sweet Potato without Rolling
It’s a bit of a hassle to make, but it’s moist, rich and delicious.
The sweetness is moderate, taking advantage of the natural sweetness of sweet potatoes.
Instead of fresh cream, use a little butter and milk to reduce the fat!
Both the freshly made, steaming hot one and the chilled, moist one are delicious!
- Recommended points:
- By making a large piece and cutting it into pieces, you can eliminate the hassle of rolling each one individually.
- Heat-resistant plastic bags are used, so cleanup is easy
Calories and PFCs per 1/9 piece:
- Energy: 66kcal
- Carbohydrate: 9.8g
- Protein: 0.8g
- Fat: 2.1g
Materials:
- Sweet potato: 1-2 pieces (300g excluding skin)
- Butter: 15g
- Lakanto: 20g
- Milk: 40-50mL
- Egg yolk: 1
- Black sesame seeds: as desired
How to make:
- Peel the sweet potato and cut it into 1cm pieces. Place in a heat-resistant bowl and soak in water for about 4 minutes.
- Drain the water and place in a heat-resistant plastic bag, leave the bag tied and place it face down, then microwave at 600W for 5 minutes.
- Mash the sweet potato while wrapping it in a towel.
- While still warm, add the butter, Lakanto, and milk and mash until smooth. Form into a 12cm x 12cm shape in a bag.
- Place non-stick aluminum foil on the top of a toaster oven. Place the dough on it, shape it, and brush it with egg yolk.
- Garnish with black sesame seeds if desired and heat in a 1000W, 220℃ toaster for 4-5 minutes until golden brown. Once cooled, cut into pieces and it’s done!
Crispy on the outside, fluffy on the inside Non-fried sweet potato
Crispy baked sweet potato mixed with sugar and soy sauce is super delicious
Perfect as a palate cleanser for your lunchbox.
- Recommended points:
- Reduce fat with just 1 tablespoon of oil
- Mirin adds depth of flavor and a glossy finish
- Cook with the skin on for extra nutrition! The skin has antioxidant properties, so you can expect anti-aging effects.
Calories per serving and PFCs:
- Energy: 197kcal
- Carbohydrate: 37.8g
- Protein: 1.2g
- Fat: 4.2g
Materials for 3 people:
- Sweet potato: 1 to 2 pieces (300g)
- Sugar: 2 tablespoons
- Mirin: 1 tablespoon
- Soy sauce: 1 teaspoon
- Oil: 1 tablespoon
- Black sesame seeds: as desired
How to make:
- Cut the sweet potatoes into bite-sized pieces and soak in water for 4 to 5 minutes.
- Meanwhile, combine sugar, mirin, and soy sauce.
- Drain the water, wrap loosely in plastic wrap and microwave at 600W for 4 minutes.
- Put the sweet potatoes (that have been thoroughly drained) into a frying pan with oil. Turn on the heat and cook over medium heat until golden brown.
- Wipe off excess oil with kitchen paper. Turn the heat to low and add the seasonings while stirring until well combined.
- Place on a plate, sprinkle with black sesame seeds to taste, and it’s done!
Thick and fluffy sweet potato rice!
Throw the whole sweet potato into the rice cooker It’s a lazy way to make it, but the sweet potato is soft and fluffy
The rice is fluffy A little bit of sake and salt brings out the sweetness of the sweet potato
The butter adds a rich aroma and flavor. It’s so tasty you’ll want to hold it in your arms and eat it.
- Recommended points:
- It saves you the trouble of cutting sweet potatoes and soaking them in water.
- Cook with the skin on for extra nutrition! The skin has antioxidant properties, so you can expect anti-aging effects.
Materials:
- Rice: 200g
- Sweet potato: 2 small (250g) or 1 medium
- Sake: 1 tablespoon
- Salt: 1 to 1.5 teaspoons
- Salted butter: 10g
- Black sesame seeds: as desired
How to make:
- Wash the rice and then soak it in water.
- Add sake and salt to the rice cooker, and pour in water up to the 2 cups mark. Mix once, then add the whole sweet potato and cook on normal mode.
- Once cooked, cut the sweet potatoes into bite-sized pieces with a rice spoon. Add butter, mix lightly, and serve in bowls. Sprinkle with black sesame seeds to taste and it’s done!
Easy potato yokan made in the microwave
The natural sweetness of sweet potato is utilized to keep the sweetness to a minimum!
It’s packed with the deliciousness of sweet potatoes, so even a small amount is very satisfying!
- Recommended points:
- By heating the sweet potato together with water, it becomes moist.
Calories and PFCs per 1/6:
- Energy: 51kcal
- Carbohydrates: 11.3g
- Protein: 1.2g
- Fat: 0.1g
Ingredients:
- Sweet potato: 1 (about 250g with skin)
- Lakanto: 20-30g
- Gelatin: 1 individually wrapped packet (5g)
- Hot water: 50mL
How to make:
- Peel the sweet potatoes, cut off both ends, and slice into rings.
- Place the sweet potatoes in a bowl of water, mix, and discard the cloudy water.
- Add enough water to cover the sweet potatoes, cover (or with plastic wrap), and microwave at 600W for 6 minutes.
- Check the bamboo skewer! If it goes through easily, it’s OK.
- If it’s hard, heat it for an additional 1-2 minutes.
- Place in a colander and drain.
- Return to the bowl, add the Lakanto and mash well.
- Dissolve the gelatin in hot water and mix well with the sweet potato.
- Place in a container lined with plastic wrap, flatten the surface and refrigerate.
- Chill for about 4 hours. Cut into pieces of your desired size and you’re done!
Nutrition and effects of sweet potatoes
Sweet potatoes are a low GI food, meaning they cause a gradual rise in blood sugar levels and are good for dieting.
- Dietary fiber: Improves intestinal environment, expels waste products from the body, improves constipation and has a detoxifying effect
- Vitamin A: Prevents dry and rough skin, essential for beautiful skin
- Vitamin C: Promotes collagen production, helping to maintain skin elasticity and radiance
- Potassium: Helps to lower blood pressure and prevents hypertension