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Sweet Potato Mash With Caramelised Onions Recipe

Sweet Potato Mash With Caramelised Onions Recipe

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Sweet Potato Mash With Caramelised Onions

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Ingredients:

Serving

3 onions (brown medium)
2 tsp oil
1 lb sweet potato (peeled and cubed )
1/2 tbsp butter
salt and pepper (to taste)

Directions:

Peel onions, cut in half and finely slice so you have half moon shaped circles.
Put into a medium frypan and drizzle with oil and massage the oil in to break up the half rings.
Cover frypan and cook over a low to moderate heat giving a stir occasionally until a nice golden colour (about 30 to 40 minutes), the longer you take the sweeter the onion will be.
Put sweet potatoes in a pot of cold water and season with a little salt and bring to the boil and cook till tender.
When potatoes are cook, drain and give a good shake, put in butter and mash (I used a potato masher) till you get the consistency you like (I like a slightly lumpy texture).
Add your caramelised onions and mix in well (I just used a fork) and season with salt and pepper to taste.

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Nutrition Facts

Per Serving Per 100 g

Amount Per 1 Serving
Calories	163.12 Kcal (683 kJ)
Calories from fat	33.19 Kcal
		% Daily Value*
Total Fat	3.69g	6%
Cholesterol	3.82mg	1%
Sodium	65.85mg	3%
Potassium	502.95mg	11%
Total Carbs	30.1g	10%
Sugars	7.84g	31%
Dietary Fiber	5.05g	20%
Protein	3.11g	6%
Vitamin C	8mg	13%
Vitamin A	1.2mg	38%
Iron	1.1mg	6%
Calcium	53.4mg	5%

Amount Per 100 g
Calories	81.6 Kcal (342 kJ)
Calories from fat	16.6 Kcal
		% Daily Value*
Total Fat	1.84g	6%
Cholesterol	1.91mg	1%
Sodium	32.94mg	3%
Potassium	251.6mg	11%
Total Carbs	15.06g	10%
Sugars	3.92g	31%
Dietary Fiber	2.53g	20%
Protein	1.56g	6%
Vitamin C	4mg	13%
Vitamin A	0.6mg	38%
Iron	0.6mg	6%
Calcium	26.7mg	5%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

salty
savory
bitter
sweet

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