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Ingredients
1 large sweet potato(roughly 12oz by weight)
1 Tb whole wheat flour
1 Tb olive oil
1 1/2 C chicken broth
1 Tb brown sugar(brown sugar is measured packed not loose)
1/4 t ginger powder
1/8 t cinnamon powder
1/8 t nutmeg
1 C milk
1/8 t salt(more or less to taste)
1/8 t crushed black pepper(more or less to taste)
Directions
1) Start by peeling the sweet potato, cutting into equal large chunks and bringing to a boil for roughly 15-20 minutes or until soft when poked with a fork.
2) In a separate heavy pot bring olive oil to a low-medium heat. Add whole wheat flour and allow to brown for about 4-5 minutes(congratulations you just made a "roux".)
3) Add chicken broth and brown sugar and bring to a boil then reduce to a simmer for 5 minutes.
4) By this time the sweet potatoes should be done. Remove from water and insert into pot with roux mixture with nutmeg, cinnamon, ginger. Simmer 5 minutes.
5) Remove from heat and put into a blender for even consistency, no chunks.
6) Add back to pot and add milk bring back to a simmer for 5 minutes.
7) Salt and pepper to taste
8) Serve
The important stuff, makes 4 servings.
Calories - 750
Fat - 30g
carbs - 100
protein - 20
per serving
calories - 187.5
fat - 7.5g
carbs - 25g
protein - 5g
If i get a chance ill do a complete picture write up with walk through. Yea, i love food.
Side notes-
Roux is usually made with white flour and butter(or any fat). I am trying my best to keep everything as body builder friendly as possible, with complex carbs and healthy fats. Good food doesn't have to be so bad for you.
1 large sweet potato(roughly 12oz by weight)
1 Tb whole wheat flour
1 Tb olive oil
1 1/2 C chicken broth
1 Tb brown sugar(brown sugar is measured packed not loose)
1/4 t ginger powder
1/8 t cinnamon powder
1/8 t nutmeg
1 C milk
1/8 t salt(more or less to taste)
1/8 t crushed black pepper(more or less to taste)
Directions
1) Start by peeling the sweet potato, cutting into equal large chunks and bringing to a boil for roughly 15-20 minutes or until soft when poked with a fork.
2) In a separate heavy pot bring olive oil to a low-medium heat. Add whole wheat flour and allow to brown for about 4-5 minutes(congratulations you just made a "roux".)
3) Add chicken broth and brown sugar and bring to a boil then reduce to a simmer for 5 minutes.
4) By this time the sweet potatoes should be done. Remove from water and insert into pot with roux mixture with nutmeg, cinnamon, ginger. Simmer 5 minutes.
5) Remove from heat and put into a blender for even consistency, no chunks.
6) Add back to pot and add milk bring back to a simmer for 5 minutes.
7) Salt and pepper to taste
8) Serve
The important stuff, makes 4 servings.
Calories - 750
Fat - 30g
carbs - 100
protein - 20
per serving
calories - 187.5
fat - 7.5g
carbs - 25g
protein - 5g
If i get a chance ill do a complete picture write up with walk through. Yea, i love food.
Side notes-
Roux is usually made with white flour and butter(or any fat). I am trying my best to keep everything as body builder friendly as possible, with complex carbs and healthy fats. Good food doesn't have to be so bad for you.
