Sauerkraut Mash with Sweet Potato & Chicken
Sweet potato and sauerkraut sounds like two side dishes that wandered onto the same plate. But mashed together with a hit of mustard, they make a tangy, creamy base that neither could pull off alone. The curry-spiced chicken strips land on top still sizzling from the pan, and a scatter of raisins brings little bursts of sweetness that cut through the sauerkraut’s bite.
Seven ingredients, twenty minutes, and a potato masher. The whole plate delivers 527 kcal with 26g of protein and 14g of fiber from the sauerkraut and sweet potato working together.
Sweet potato and sauerkraut sounds like two side dishes that wandered onto the same plate. But mashed together with a hit of mustard, they make a tangy, creamy base that neither could pull off alone. The curry-spiced chicken strips land on top still sizzling from the pan, and a scatter of raisins brings little bursts of sweetness that cut through the sauerkraut’s bite.
Seven ingredients, twenty minutes, and a potato masher. The whole plate delivers 527 kcal with 26g of protein and 14g of fiber from the sauerkraut and sweet potato working together.
Ingredients
- sweet potato 0.5 pound
- sauerkraut 0.5 pound
- chicken breast 3 ounces
- olive oil 1 tablespoon
- curry powder 1.5 teaspoon
- yellow mustard 0.5 teaspoon
- raisins 1 ounce
Method
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Peel the sweet potato and cut into equal cubes. Place the sweet potato in a pot with plenty of water, bring to a boil and cook until tender, about 15 minutes.
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Cook the sauerkraut in a separate pot according to the package instructions.
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Meanwhile, cut the chicken into strips. Place the chicken strips in a bowl with the oil and curry powder and stir to combine.
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Heat a frying pan and cook the chicken strips until they are cooked through and golden brown, about 5 minutes.
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Drain the sweet potato and sauerkraut. Mash them together with the mustard and some pepper and salt, with a potato masher to make a coarse mash.
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Serve the sauerkraut mash on a plate. Top with the chicken strips and sprinkle the raisins over the dish.
Squeeze the sauerkraut firmly before mashing it into the sweet potato. A sieve or clean hands works. Sweet potato is softer and wetter than regular potato, so any extra liquid from the sauerkraut turns the mash soupy instead of creamy.
Behind this recipe
Does cooking sauerkraut kill the probiotics?
Yes. The live bacteria in raw sauerkraut don’t survive heating above roughly 46°C (115°F), and this recipe boils it in step 2. What stays is the fiber (contributing to the meal’s 14g total), the tangy flavor from lactic acid, and vitamin K. If you want probiotic benefits specifically, raw sauerkraut as a cold side dish is the way — but in this recipe, the sauerkraut is here for flavor, texture, and fiber.
Is 26g of protein enough for a dinner?
Research on per-meal protein use found that the body can handle significantly more than the old 30g ceiling people used to cite. That number was based on outdated models. At 26g per serving, this meal sits within the range that multiple studies show the body processes efficiently for muscle protein synthesis.
Read the full evidence reviewWhy does this recipe use olive oil instead of cooking spray?
Beyond flavor, the olive oil does something useful with the sweet potato on the same plate. Research found that fat increases beta-carotene bioaccessibility from cooked sweet potato by 10 to 20 times. Sweet potato is one of the richest sources of beta-carotene in the produce aisle, but without fat in the same meal, most of it passes through unabsorbed. The 15ml of olive oil on the chicken provides that fat carrier.
Read the full evidence review
