Sesame fries with miso gravy
If you have never tasted miso gravy, I suggest you give it a try. This version is low in fat and the addition of nutritional yeast makes it rich in B-vitamins, which are important for metabolism and energy production.
4 Yukon Gold potatoes, scrubbed and cut into wedges
2 tsp olive oil
1 tsp sesame oil
1/2 tsp turmeric (optional)
1 tbsp sesame seeds
Ground black pepper
3 tbsp miso paste (check the ingredients if you are gluten intolerant)
1 cup water
1 clove garlic, crushed
1 tsp oil
2 tbsp nutritional yeast flakes (optional: this gives at a “cheesy” flavour)
1 tbsp cornstarch or arrowroot powder
Mix the turmeric and oils together in a small bowl. Place the potato wedges in a large bowl. Add oil/turmeric mixture, sesame seeds, and pepper. Stir to coat the potatoes. Alternatively, you can place all of the ingredients in a container with a tightly fitting lid and shake to coat the potatoes. Spread the potatoes in a single layer on a baking sheet. Bake at 400°F (200°C) until they are golden brown and feel soft when pierced with a fork (about 30-40 minutes). Turn over half way through baking. Makes 4 servings.
While the potatoes are cooking, prepare the miso gravy. Dissolve the miso paste in the water. In a small saucepan over medium heat, cook the garlic in the oil for about 2 minutes. Add the miso mixture and whisk in the nutritional yeast and cornstarch or arrowroot powder. Bring to a boil, then reduce heat to low and simmer until the gravy has thickened. Serve warm.
Nutrition (per serving, without gravy):
- Calories: 144
- Carbs: 27 g
- Protein: 3 g
- Fat: 3 g
- Fibre: 5 g
1/4 recipe of miso gravy (with nutritional yeast) provides 43 calories; 100% DV of B1, B2 and B3; 81% DV of B12; 15% DV of folate. (DV= recommended daily value)
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