Kelly Family Cookbook: Stewed Sweet Potatoes

African Cooking

Introduction: One Man Reads the Many Faces of Africa
My Continent: A Personal View
Mock Leg of Venison (Marinated and Larded Braised Leg of Lamb)
Stewed Sweet Potatoes
The Ancient World of Ethiopia
New Cuisines for New Nations
In the Highlands of East Africa
The World of Portuguese Africa
East and West Meet at the Cape
Great Cooking from Rich Farms
On the Track of the Voortrekkers

Stewed Sweet Potatoes

To serve 6

1/4 cup light-brown sugar
1 tablespoon flour
2 pounds sweet potatoes, peeled and sliced into 1/2-inch-thick rounds

3 tablespoons butter, cut into 1/4-inch bits
1 teaspoon salt
3 cinnamon stick, 1-inch pieces

Combine the sugar, flour and salt in a small bowl and stir them together. Place about one third of the sweet potatoes in a heavy 3 to 4-quart saucepan, overlapping the slices to cover the bottom of the pan completely. Sprinkle the potatoes with about one third of the sugar mixture and dot the top with 1 tablespoon of the butter bits.

Cover the first layer with another third of the sweet potatoes, another third of the sugar mixture and 1 tablespoon of butter bits. Then arrange the remaining sweet potato slices on top, and sprinkle them with the rest of the sugar and butter bits.

Tuck the cinnamon under the top layer of potatoes and pour the water down the side of the pan. Bring to a boil over high heat, cover tightly, and reduce the heat to low. Slide the pan back and forth occasionally to prevent the bottom layer from scorching, and simmer the potatoes for 45 minutes, or until they are soft but still in tact.

With a slotted spoon, transfer the potatoes to a heated bowl and moisten them with about a 1/2 cup of the cooking liquid. Serve at once.

African Cooking - My Continent: A Personal View

Add_RecipeNutrientData

Total Moisture: 574.865243333333
Total Calorie: 2850.92333333333
Total Protein: 29.6650933333333
Total Total_Fat: 136.70802
Total Ash: 17.5020316666667
Total Carbohydrate: 381.210078333333
Total Fiber: 46.6270666666667
Total Sugar: 94.6112566666667
Total Calcium: 0.6485695
Total Iron: 0.0120219083333333
Total Magnesium: 0.0457145
Total Phosphorus: 0.16165
Total Potassium: 2.50578716666667
Total Sodium: 4.28542266666667
Total Zinc: 0.001358435
Total Copper: 0.0002849795
Total Manganese: 0.004970448
Total Selenium: 4.39674E-05
Total Vit_C: 0.0389692
Total Thiamin: 0.000988528
Total Riboflaven: 0.000641578
Total Niacin: 0.007749455
Total Panto_Acid: 0.000725982
Total Vit_B6: 0.0001081125
Total Folate_Tot: 0.2317945
Total Folic_Acid: 0.1925
Total Food_Folate: 0.0392945
Total Folate_DFE: 0.3667945
Total CholineTot: 0.010967
Total Vit_B12: 7.242E-05
Total Vit_A: 31.2374373333333
Total Vit_A_RAE: 0.294894
Total Retinol: 0.285846
Total Alpha_Carot: 0.000234
Total Beta_Carot: 0.094766
Total Beta_Crypt: 0.030186
Total Lycopene: 0.00351
Total Lut_Zea: 0.150698
Total Vit_E: 0.0018187
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.0106578
Total FA_Sat: 0.030214794
Total FA_Mono: 0.010147494
Total FA_Poly: 0.001814422
Total Cholesterol: 0.09159

Breakdown By Ingredients:

1/4 cup light-brown sugar

Number of Grams: 36.25
Total Moisture: 0.48575
Total Calorie: 137.75
Protein: 0.0435
Total Fat: 0
Total Ash: 0.163125
Total Carbohydrate: 35.557625
Total Fiber: 0
Total Sugar: 35.16975
Total Calcium: 30.0875
Total Iron: 0.257375
Total Magnesium: 3.2625
Total Phosphorus: 1.45
Total Potassium: 48.2125
Total Sodium: 10.15
Total Zinc: 0.010875
Total Copper: 0.0170375
Total Manganese: 0.0232
Total Seleneium: 0.435
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0.039875
Total Panto_Acid: 0.04785
Total Vit_B6: 0.0148625
Total Folate_Tot: 0.3625
Total Folic_Acid: 0
Total Food_Folate: 0.3625
Total Folate_DFE: 0.3625
Total Choline_Tot: 0.725
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

1 tablespoon flour

Number of Grams: 125
Total Moisture: 14.9
Total Calorie: 455
Protein: 12.9125
Total Fat: 1.225
Total Ash: 0.5875
Total Carbohydrate: 95.3875
Total Fiber: 3.375
Total Sugar: 0.3375
Total Calcium: 18.75
Total Iron: 5.8
Total Magnesium: 27.5
Total Phosphorus: 135
Total Potassium: 133.75
Total Sodium: 2.5
Total Zinc: 0.875
Total Copper: 0.18
Total Manganese: 0.8525
Total Seleneium: 42.375
Total Vit_C: 0
Total Thiamin: 0.98125
Total Riboflavin: 0.6175
Total Niacin: 7.38
Total Panto_Acid: 0.5475
Total Vit_B6: 0.055
Total Folate_Tot: 228.75
Total Folic_Acid: 192.5
Total Food_Folate: 36.25
Total Folate_DFE: 363.75
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 2.5
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 1.25
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 98.75
Total Vit_E: 0.2875
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0.375
Total FA_Sat: 0.19375
Total FA_Mono: 0.10875
Total FA_Poly: 0.51625
Total Cholesterol: 0

2 pounds sweet potatoes, peeled and sliced into 1/2-inch-thick rounds

Number of Grams: 906.666666666667
Total Moisture: 549.349333333333
Total Calorie: 1894.93333333333
Protein: 15.4133333333333
Total Fat: 100.64
Total Ash: 9.88266666666667
Total Carbohydrate: 231.381333333333
Total Fiber: 30.8266666666667
Total Sugar: 58.5706666666667
Total Calcium: 353.6
Total Iron: 3.98933333333333
Total Magnesium: 0
Total Phosphorus: 0
Total Potassium: 2212.26666666667
Total Sodium: 1940.26666666667
Total Zinc: 0
Total Copper: 0
Total Manganese: 0
Total Seleneium: 0
Total Vit_C: 38.08
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 30101.3333333333
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 8.432
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 tablespoons butter, cut into 1/4-inch bits

Number of Grams: 42.6
Total Moisture: 7.64244
Total Calorie: 305.442
Protein: 0.3621
Total Fat: 34.55286
Total Ash: 0.03834
Total Carbohydrate: 0.02556
Total Fiber: 0
Total Sugar: 0.02556
Total Calcium: 10.224
Total Iron: 0.00852
Total Magnesium: 0.852
Total Phosphorus: 10.224
Total Potassium: 10.224
Total Sodium: 4.686
Total Zinc: 0.03834
Total Copper: 0.006816
Total Manganese: 0.001704
Total Seleneium: 0.426
Total Vit_C: 0
Total Thiamin: 0.00213
Total Riboflavin: 0.014484
Total Niacin: 0.017892
Total Panto_Acid: 0.04686
Total Vit_B6: 0.001278
Total Folate_Tot: 1.278
Total Folic_Acid: 0
Total Food_Folate: 1.278
Total Folate_DFE: 1.278
Total Choline_Tot: 7.668
Total Vit_B12: 0.07242
Total Vit_A_IU: 1064.574
Total Vit_A_RAE: 291.384
Total Retinol: 285.846
Total Alpha_Carot: 0
Total Beta_Carot: 67.308
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0.98832
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 2.982
Total FA_Sat: 21.508314
Total FA_Mono: 9.98118
Total FA_Poly: 1.28226
Total Cholesterol: 91.59

1 teaspoon salt

Number of Grams: 6
Total Moisture: 0.012
Total Calorie: 0
Protein: 0
Total Fat: 0
Total Ash: 5.988
Total Carbohydrate: 0
Total Fiber: 0
Total Sugar: 0
Total Calcium: 1.44
Total Iron: 0.0198
Total Magnesium: 0.06
Total Phosphorus: 0
Total Potassium: 0.48
Total Sodium: 2325.48
Total Zinc: 0.006
Total Copper: 0.0018
Total Manganese: 0.006
Total Seleneium: 0.006
Total Vit_C: 0
Total Thiamin: 0
Total Riboflavin: 0
Total Niacin: 0
Total Panto_Acid: 0
Total Vit_B6: 0
Total Folate_Tot: 0
Total Folic_Acid: 0
Total Food_Folate: 0
Total Folate_DFE: 0
Total Choline_Tot: 0
Total Vit_B12: 0
Total Vit_A_IU: 0
Total Vit_A_RAE: 0
Total Retinol: 0
Total Alpha_Carot: 0
Total Beta_Carot: 0
Total Beta_Crypt: 0
Total Lycopene: 0
Total Lut_Zea: 0
Total Vit_E: 0
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 0
Total FA_Sat: 0
Total FA_Mono: 0
Total FA_Poly: 0
Total Cholesterol: 0

3 cinnamon stick, 1-inch pieces

Number of Grams: 23.4
Total Moisture: 2.47572
Total Calorie: 57.798
Protein: 0.93366
Total Fat: 0.29016
Total Ash: 0.8424
Total Carbohydrate: 18.85806
Total Fiber: 12.4254
Total Sugar: 0.50778
Total Calcium: 234.468
Total Iron: 1.94688
Total Magnesium: 14.04
Total Phosphorus: 14.976
Total Potassium: 100.854
Total Sodium: 2.34
Total Zinc: 0.42822
Total Copper: 0.079326
Total Manganese: 4.087044
Total Seleneium: 0.7254
Total Vit_C: 0.8892
Total Thiamin: 0.005148
Total Riboflavin: 0.009594
Total Niacin: 0.311688
Total Panto_Acid: 0.083772
Total Vit_B6: 0.036972
Total Folate_Tot: 1.404
Total Folic_Acid: 0
Total Food_Folate: 1.404
Total Folate_DFE: 1.404
Total Choline_Tot: 2.574
Total Vit_B12: 0
Total Vit_A_IU: 69.03
Total Vit_A_RAE: 3.51
Total Retinol: 0
Total Alpha_Carot: 0.234
Total Beta_Carot: 26.208
Total Beta_Crypt: 30.186
Total Lycopene: 3.51
Total Lut_Zea: 51.948
Total Vit_E: 0.54288
Total Vit_D: 0
Total Vit_D_IU: 0
Total Vit_K: 7.3008
Total FA_Sat: 0.08073
Total FA_Mono: 0.057564
Total FA_Poly: 0.015912
Total Cholesterol: 0

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