Happy 2014! Every year I make outlandish and unrealistic new year resolutions…that I inevitably abandon after a few days. This year I decided to keep it simple and attainable – add two extra servings of nutrient rich vegetables to my diet per day. Twelve days into the new year and I’m doing pretty well!!
I love Persian Kotlets and I wanted to make a healthier version that tasted delicious and was packed with vitamins. I replaced the traditional beef with lean chicken and the white potato for sweet potato. Rich in fiber, beta-carotene, vitamin C, vitamin B6, manganese and potassium, the sweet potato is considered by many to be a superfood. Instead of frying the kotlets, I baked them in the oven. By coating them in panko, they achieved the crunch reminiscent of the fried version, while still being soft and tender on the inside. I loved the texture and ease of baking them so much that I think it may be how I prepare all my kotlets in the future!
Chicken and Sweet Potato Kotlet
(16-20 patties depending on size)
1 lb ground chicken (or turkey)
2 large sweet potatoes (about 1 lb)
1 medium onion finely chopped (I chop mine in a food processor)
1/2 cup dried bread crumbs
1 tsp kosher salt
1/2 tsp pepper
1 cup panko bread crumbs
Preheat the oven to 425 degrees. Line baking sheets with parchment paper and rub olive oil on the parchment paper.
Peel and cut the sweet potato in one inch chunks. Steam until fork tender (about 20 minutes). Cool slightly.
In a large bowl combine ground chicken, onions, dried bread crumbs, salt, pepper and eggs. Using a potato masher, mash the sweet potatoes and add to the bowl. Alternatively, use a potato ricer to rice the sweet potatoes into the bowl. Using a spatula or your hands combine the mixture. If it seems too wet, add a little more bread crumbs.
Put the panko bread crumbs in a shallow bowl. Take about two tablespoons of the mixture (I use an ice cream scoop) and using your hands roll it into a ball and roll it in the panko. Flatten the meat mixture ball and set on the baking sheet.
Repeat leaving one inch spaces between the patties. Drizzle patties with olive oil.
Put in oven for 10 minutes. Turn and cook for another 10-12 minutes or until cooked through and lightly golden on the bottom.
Serve with yogurt, ketchup or Persian pickles. Enjoy!