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Brown Rice Sweet Potato Balls

Brown Rice Sweet Potato Balls


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Consuming five to six meals per day is great for the metabolism, but tends to hurt the wallet. So in my refusal to purchase another batch of sweet potatoes before the week was over, I decided to combine carbs so it would last longer. :)

3 cups (24 oz) of cooked brown rice (No salt added)
1 large sweet potato
3 egg whites
2 packets of artificial sweetener (Optional - I use Sweet N’ Low)
2 tsp of cinnamon
1 tsp of nutmeg
Olive oil spray

Cook one large sweet potato in the microwave for 5-8 minutes depending on the heat setting. Once the sweet potato cools completely, remove the skin and place it into a large bowl. (This is when you should preheat your oven to 400 degrees F so that it’s ready when you are.) Use a fork or potato masher to mash the sweet potato into chunks. Then mix in egg whites, cinnamon, nutmeg, artificial sweeteners (if desired).

Add 3 cups of cooked brown rice in increments. The reason for incremental adding is because you may not need the entire 3 cups depending on the size or amount of sweet potato in the bowl. It should be a 2:1 ratio (rice: 2, sweet potato: 1).

Use a fork to mix the brown rice and sweet potato together so that most of the rice is covered in sweet potato. Spray olive oil in a baking dish and your hands to prepare for the rolling process. Gather the mixture until it looks slightly bigger than a golf ball and place on a food scale. Each ball should be around 3.3 ounces, which will give you about 15g of protein and 25g of carbohydrates. Once you get the correct weight for each ball, place them in the baking dish, and bake them in the oven at 325 degrees F for 25-30 minutes. It should be slightly hard on the outside, soft and chewy in the inside.

These brown rice sweet potato balls are very convenient because they are “grab-and-go” time savers. All you have to do is grab one, throw it on your plate with your protein and fiber of choice, and you’re good to go. They are great off-season and could even be used for contest prep 16 to 8 weeks out.


Author: Keri Walters

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