Wednesday, September 17

Sweet Potato Chips, Swordfish, and Asparagus

Tonight we had one of my favorite foods - asparagus! I have no idea why I enjoy it so much, other than its tender, juicy texture with its healthy, green flavor, with a hint of lemon and butter. Also, we had sweet potato chips (an experiment that turned out quite well) and a delicious bit of swordfish. Paired with a refreshing chardonnay, it was a great meal. Here's how we did it:

Sweet Potato Chips:
1 sweet potato
2 tbsp olive oil
1 tbsp sea salt

Asparagus:
1 lb asparagus
2 tsp olive oil
1 tsp lemon juice
1 tbsp butter

Swordfish:
2 swordfish fillets
1 tsp lemon juice
non-stick spray
salt and pepper to taste

Directions:
Preheat oven to 375. Wash and peel sweet potato, cut in half lengthwise, use vegetable peeler to slice thin semicircular chips from the ends. Using a basting brush, spread 1 tbsp olive oil on baking sheet. Place thin pieces of sweet potato on sheet, avoiding as much overlap as possible. Brush remaining 1 tbsp olive oil on top of chips. Sprinkle sea salt over chips. Bake for 10-15 minutes (depending on your oven), rotating and flipping halfway through.

After washing asparagus, cut off tough ends, and cut remaining stalks in half. Place in skillet with olive oil over medium heat. Cook for approximately 8-10 minutes, until tender. Remove from heat, add butter and lemon juice, mix well.

Brush swordfish with lemon juice, adding salt and pepper. Spray skillet with nonstick spray, and cook swordfish approximately 5 minutes over medium heat, until thoroughly cooked. Serve with lemon.

Cost:
Sweet Potato Chips: about $1.25
Asparagus: about $2.75
Swordfish: about $7.00 for two steaks
TOTAL: $11.00 for the meal, about $5.50 per person

Nutrition Facts:
Sweet Potato Chips
- note sodium content depends on how much you add, if you like salty chips it'll be a lot higher
Asparagus
Swordfish

So overall, this was a pretty healthy meal. Full of fiber and Vitamin A, and the fat content could be reduced by leaving out the butter if you needed to. But still - delicious, healthy, and affordable (once in a while, at least). It's still way cheaper than if you had the same at a restaurant!

Since my boyfriend loves salty fried foods, I made the chips for him especially (with significantly less oil - since it was baked, and less salt) but decided I love them too! I highly recommend them.

2 comments:

Marc Winitz said...

A nice website and concept, I enjoyed reading your recipes. Straightforward and flavorful is hard to beat!

--Marc

Tricia said...

I'm probably going to steal this one. (Okay, have BK and I take turns running from the kitchen to the computer to see what's next on the recipe)