I went back and forth in my head at the gym about whether to do a Frittata or a Sweet Potato Spanish Tortilla. I decided to do the Sweet Potatoes on the side. I call them Yam fries because that is what the dish is so commonly called but Yams are huge. I mean small tree trunk huge. I learned that while I was living in Kingston, Jamaica. I stood in the vegetable section staring puzzled at enormous head sized, pre-cut brick. A nice lady, shopping as well, explained to me what they were and how to cook them. I have never seen them again in my typical shops. What we buy as tubers in most grocery stores are actually Sweet Potatoes, either Yellow or White. If they are Orange they are likely Sweet Potatoes and not Yams. Anyhoo, enough of the botantical 411. On to the nutritional, Orange Sweet Potates are considered 1 of few 'Perfect Foods' based on fibre, vitamins, ... nutritional value; Red Bell Peppers (Red Capsicum) are as well. So I love eating them thinking how good they are for me.
I knew I was going to do them as a side and was tempted to do a Hash and have a real Breakfast for Dinner type of meal. I was going to get home rather late after the gym so I did not want to fuss with the grater or process. Sweet Potato Fries are SUPER EAZY! You do not need 'HELP' from McCain to make them. Frozen Potatoes and instant mash just irritates me to no end. Really? Boiling a potato is just that hard? Come on North America!
I did a simple French Omlette but I mis judged the size of Pan I should have used. Well, actually, I wanted to only use 1 pan to pre fry the stuffing then do the Omlette. So instead of using my Omlette pan, I used a medium non-stick. It was a bit too big and my Egg spread out quite thin. It was alright actually. I should have done 3 eggs but with all the Krab and Sweet Potatoes, I thought it would be too much food. All Yum! I went slightly Asian and used a drizzle of Sesame Oil on the Stuffing as well, seasoned with Low Sodium Soy rather than salt.
Jerk (Sweet Potato) Yam Fries
2 small or 1 large Orange Sweet Potatoes, peeled and sliced
(Since you are oven baking try to cut them into small fries like 1cm (half inch). Make them even)
1 T Jerk Seasoning
1 Egg White
1 T Olive Oil
1 t Coarse Salt
1 Serrano Chili, chopped (optional)
Preheat the oven to 425F
Wash and peel the Sweet Potatoes. Carefully slice in half to have a stable bottom. Slice into slices then cut into fingers, 1cm wide.
In a big bowl, whisk the Oil, Egg White, Salt and Jerk Seasoning. Toss the Fries in the bowl until evenly coated.
Spread evenly in a single layer in a lined baking sheet. Use parchment paper or a Silpat (reusable Silicon Baking Sheet liner). Because of the sugar in the potatoes and the Egg White, they will stick to even non stick sheets.
I put them in the oven whenever I am ready and do not, in this case, wait for the preheat.
At 10 minutes, open the oven and toss lightly.
Bake another 15-20 or until cooked through.
Nice and crispy with a nice kick.
150 - 200 g Krab aka Pollock Crab, use the chunks not the sticks. It is fake crab used in most Sushi California Rolls
2 Scallion, chopped Whites and Greens separated
3-4 fresh Purple Basil Leaves, chiffonade (see Video below)
1 t Low Sodium Soy Sauce
1 t Sesame Seed Oil
In a non stick pan, heat 1 t of Vegetable Oil on Medium High heat. Add the Crab and the Scallion Whites.
Let sit for 30 s then toss and repeat. You want to brown the Krab slightly. I like that flavour. 2 minutes. Set aside on plate then move to the eggs.
Drizzle the Krab with Sesame Oil and the Basil Leaves.
2 Eggs, large, Organic
1 T water
It is good to bring the eggs out a bit before you are about to use them to bring them up to temperature. I generally take them out as I take out the vegetables I am preparing. Eggs are super safe now a days and as long as you handle them correctly and are confident in the source. D insists we use Organic so they are generally more hygenically safe then the egg 'factories'.
Gently beat the eggs but don't feel you need to whip them up.
In the pan you fried the Krab, heat 1-2t Vegetable Oil. Don't do what I did. For 2 Eggs, use a single serving sized Omlette Pan. It is about the size of a salad plate, 10" or so.
What is Chiffonade? It means cutting your fresh leafy herbs into ribbons.