Chicken & Sweet Potato Hand Rolls
The weather is turning here in Southern Alberta. The cool, crisp autumn mornings are recalibrating my cravings. Instead of smoothies, salads and fresh fruit, I find I’m reaching for squash, potatoes, and hardy comfort foods.
One my comfort foods are these hand rolls. They may seem like a random combo, but boy do they taste GOOD!
I created back in the days of busy journalist days where I the food I packed needed to be grab and go bite sized pieces for me to eat in between shoots, interviews, editing and writing.
The avocado and japanese sweet potato mashed together with sea salt are rich, filling and have the perfect “umami.” With added protein using chicken (or tofu works too) it’s the perfect grab and go for busy moments. All conveniently wrapped in a nutrient dense piece of sea weed.
Japanese Sweet Potato
White and purple-fleshed Japanese sweet potatoes offer a plethora of health benefits that are particularly valuable to Canadians during the harsh winter months. (I’ve made this recipe with both kinds and they are equally phenomenal.)
These root vegetables are rich in essential nutrients like vitamins A and C, which can bolster the immune system and help combat the seasonal colds and flu that often plague Canadians in winter.
Additionally, their high fiber content aids in maintaining digestive health and regulating blood sugar levels, crucial for maintaining energy and staving off winter lethargy.
The antioxidants found in these sweet potatoes, particularly in the vibrant purple varieties, have been linked to reduced inflammation and a lowered risk of chronic diseases.
Their natural sweetness provides a healthier alternative to sugary winter comfort foods, helping to manage weight and reduce the risk of winter weight gain.
Incorporating these nutrient-packed Japanese sweet potatoes into one's winter diet can undoubtedly contribute to a healthier and more resilient season.
So here’s what you need and how to make these hand rolls.
Ingredients:
2 sheets of nori (seaweed paper for making sushi)
1 an avocado
2 organic, hormone-free chicken breasts
1 medium sweet potato of choice (my favourite is white or purple fleshed yams)
sea salt
1 tbsp coconut oil
Directions:
Peel, cube, and boil the japanese sweet potato chunks until soft. Drain the water, mash with a fork, and add 1 tbsp of coconut oil and sea salt to taste. Let the mixture cool in the fridge or on the counter.
Cook the chicken breast, or better yet, use your InstantPot to prep a whole chicken and when it’s finished, carve off a breast. Each seaweed paper can take 1 chicken breast (palm sized.)
When the potato mixture cools, add the avocado and mash it in. I like to leave big chunks of avocado and not “puree” it so to speak, but you can do that if you choose. I usually add additional sea salt here as well.
Lay out the nori paper one at a time. Beginning with the first one, place half of the potato mix onto the centre of the nori and spread to the edges, covering the middle third of the square.
Chop the chicken into strips, and lay at the bottom edge of the potato mixture.
Roll up your potato and chicken, and squeeze tight to finish it off.
Use a corrugated knife to chop into small bite sized pieces, or you can even just cut it in half and eat it like a hand roll.
Repeat this with the second nori and remaining ingredients. This meal serves two, or one really hungry person. If I’m making two nori paper’s worth, I ususally just make the 1 chicken breast go a long way and add a bit into each vs eating two full chicken breasts.
(Read why I don’t eat two chicken breasts at a time here.)
