This delicious comfort food is a copycat of Claim Jumper's Jamaican Sweet Potato and it packs major nutrients!
Why a Jamaican Sweet Potato
The Claim Jumper Jamaican Sweet Potato stole my heart 10 years ago and I'm amazed that my palate remembered the flavors. Talk about a lasting impression!
I just want to give you this great recipe so you don't feel like you're on a diet. This recipe does require portioning to control the carbs, but the feeling after you're finished eating is worth the work! But don't let the number of ingredients discourage you! Take away the potatoes and spice mix and it looks much more feasible. I segmented the ingredients and instructions so it's super easy to follow.
Gestational Diabetes Diet
Before you call me crazy, let me explain the carbs. Nine of the 43 carbs are fiber, and fiber doesn't adversely affect blood sugar, so that means the net carbs are only 34g. The carbs here come from the sweet potato, mango or pineapple and the agave, all of which are low glycemic. I think that all of these ingredients are necessary for the overall flavor of the dish, but here's how you can cut back on the carbs.
- Make sure that you're portioning only ½ c of sweet potato. Portion even less if you really want to get rid of a lot carbs.
- Take out a little of the mango.
- Agave has ¼th the affect of table sugar, and it really ties everything in together on the plate, so I recommend the measurement in the recipe.
I really enjoy the mango in this recipe and it is my favorite fruit so I'm a bit biased, but you can substitute pineapple. Pineapple has less carbs per serving than mango.
Agave is found in any grocery store, but if you have honey on hand just use that. On the glycemic index scale, honey sits at about a 30% and agave is about 15%. That means that agave has half the affect as honey on your blood sugar. Both are still good options, considering that sugar is above 60%.
This meal is amazing for nutrition. The protein and fat are present and the micro nutrients are high, which pregnant women are normally deficient in.
- Vitamin A - helps growth and development of major organs
- Vitamin C - works with other nutrients for collagen production
- Iron - aids in preventing anemia, miscarriage and premature delivery
The information above was found in Lily Nichols' book Real Food for Gestational Diabetes.
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Jamaican Sweet Potato with Mango Salsa
- 4 each Sweet Potatoes (small, or ½ c per serving)
- 4 handfuls Green Beans ( or amount desired)
- 1 each Small Mango (sub Pineapple)
- ½ c Red Bell Pepper
- 3 Tbsps Purple Onion
- ¼ c Cilantro
- ¼ t Onion Powder
- ¼ t Garlic Powder
- ¼ t Cumin
- ⅛ t Paprika
- ? t Salt (pinch)
- ¼ t Cinnamon
- ⅛ t Cayenne
- 4 each Thin-sliced Chicken Breasts
- 2 Tbsps Butter
- Splash of Oil
- extra Butter
- Pinch Salt
- 1 tablespoon Honey
- 4 Lime Wedges
- Boil a pot of water large enough for the green beans.
- Meanwhile, chop the salsa ingredients. Chop mango & pepper into ¼ inch pieces. Chop onion & cilantro finely. Combine all in bowl & set aside.
- Microwave the sweet potatoes on the baked potato setting.
- Finish chopping the salsa if you haven't.
- When water is at a rapid boil, add green beans & boil 4-5 mins. Immediately drain and rinse thoroughly in cold water.
- Heat the skillet on a medium heat. Mix the spices together in a small bowl, then heavily season the chicken.
- Add the butter and oil to the skillet (butter for flavor and oil so butter doesn't burn). Lay the chicken in the skillet and cook about 4 minutes each side, or until the sides are white. Remove chicken from skillet and set on a plate to rest.
- Return the skillet to the heat and add the green beans to the hot skillet. Cook 2-3 mins, stirring each minute. Sprinkle w/ salt.
- Place potatoes on serving plates and cut them open. Add butter & sprinkle w/ salt.
- Cut the chicken into cubes or shred it and place inside the potato. Top w/ salsa.
- Drizzle 1 tablespoon of honey over all if you can spare those carbs (they're already included in the count). Squeeze lime over chicken.