Name: Onion and Sweet Potato Hash Browns
Prep time: 10 min
Cook time: 10 min
Ingredients: 2 sweet potato (peeled and grated); 1 brown onion (peeled and diced); 1 tbsp plain flour; 1 pinch ground smoked paprika ( or pepper); 2 tbsp extra virgin olive oil; sea salt and ground black pepper ( to season); caramelised onion; baby spinach leaves (steamed); fresh chives

Lunch

SERVES:

DIFFICULTY:
Easy

PREP TIME:
10

COOK TIME:
10

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Ingredients

2 sweet potato peeled and grated
1 brown onion peeled and diced
1 tbsp plain flour
1 pinch ground smoked paprika or pepper
2 tbsp extra virgin olive oil
sea salt and ground black pepper to season

To serve

caramelised onion
baby spinach leaves steamed
fresh chives

Method

Place the grated sweet potato in a large colander and give it a good soak to get the starch out of it.
Drain out any excess moisture using a cloth so the sweet potato is very dry. Too much water in the mixture will make the hash browns soggy.
Transfer to a large bowl and add the onion, flour, salt and pepper and paprika. Mix well and add more flour if required.
Heat the oil in a large frying pan over medium-high heat. Scoop heaped tablespoons of the mixture in the pan and gently flatten with a spatula.
Cook the hash browns until golden and crispy, about 4-5 minutes on each side. Repeat until all the mixture is used up.
Serve hash browns with extra caramelised onions, chopped chives and steamed baby spinach.

Notes

Courtesy of Australian Onions

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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