Sweet Potato Chutney Salad - Blog - Persona Nutrition

Sweet Potato Chutney Salad

[Food Tip: Every culture creates flavorful small dishes, from relishes and garnishes to chutney and sambals, to serve with traditional fare. Fresh, uncooked chutneys find their origin in India and are a cross between a relish and a sauce. British chutneys are cooked. Both can be spooned over a variety of dishes, from vegetables and meats to curries and salads.]

This salad also works as a side dish for chicken or fish. It’s colorful and chock-full of nutrients, with a subtle zing of flavor.

Ingredients:

1/2 cup green onions, chopped in thin slices

1/2 cup chutney (Major Grey is best)

2 teaspoons sesame oil

2 teaspoons canola oil

2 tablespoons rice wine vinegar

salt and pepper to taste

4 cups sweet potatoes, peeled and cut into 1-inch cubes (about 2 large sweet potatoes)

1/4 pound green beans and yellow beans, trimmed and cut into 1 1/2-inch lengths (about 1 cup)

1/4 cup fresh cilantro, chopped

 

Directions:

1) Combine onions, chutney, sesame and vegetable oils, vinegar, salt and pepper in medium bowl. Set aside.

2) Steam potatoes until tender, but still firm (about 10 to 12 minutes).

3) Steam beans until tender, but still firm and bright green. Remove and place in ice to cool immediately. Once cool, remove from ice and drain.

4) Toss potatoes, beans, and cilantro in large bowl. Pour chutney sauce over top and toss. Makes 6 servings.

Nutritional Analysis per serving: 187 Calories; 15 percent fat (3.2 grams);< 0.5 grams saturated fat; 6 percent protein; 79 percent carbohydrate; 5 grams fiber.

 

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