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Showing posts with label sweet potato. Show all posts
Showing posts with label sweet potato. Show all posts

Sweet Potato Wedges & Wraps

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I've recently fallen in love with sweet potatoes and I came across these recipe's on a food blog I've started following.
I was leery as to whether or not the kids would like them, but they did surprisingly well. The kids L-O-V-E-D them. The baked wedges are a great alternative to the fattening Sweet Potato Fries that are selling so well in the fast food restaurants these days.

Sweet Potato Wedges (aka Sweet Potato Baked Fries)
2 large sweet potatoes
2 cloves of garlic, minced
1 tsp sea salt (or kosher/course salt)
1 tsp thyme
3 T olive oil

Preheat oven to 425 degrees. Mix garlic, salt, thyme and oil. Set aside. Peel, rinse, dry and cut potatoes into wedge like shape, trying to be somewhat consistent in size for baking purposes. Place on large baking sheet in a single layer and brush on oil mixture so that wedges are completely covered. Bake in oven 20-25 minutes until browned and tender. Serves 6.
Calories 240, Fat 7g, Saturated Fat 1g, Carbohydrates 43g, Fiber 6g, Protein 2.4g, Weight Watchers = 4.5 pts

Sweet Potato Wraps
Sweet Potato Wedges
Feta cheese (reduced fat)
Lettuce (I prefer Romaine)
Balsamic Glaze (make a bunch and store or can buy from a restaurant)
Whole Wheat tortilla wraps

Place all items into the center of the tortilla, wrap tightly and enjoy. Serves 6.
Calories 395, Fat 12g, Saturated Fat 2.4g, Carbohydrates 67g, Fiber 10g, Protein 8g, Weight Watchers = 7.5 pts

Food Facts - Sweet Potato

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Although sweet potatoes may be part of the Thanksgiving tradition, be sure to add these wonderful naturally sweet vegetables to your meals throughout the year; they are some of the most nutritious vegetables around. Sweet potatoes can be found in your local markets year-round, however they are in season in November and December.

The sweet potato has yellow or orange flesh, and its thin skin may either be white, yellow, orange, red or purple. Sometimes this root vegetable will be shaped like a potato, being short and blocky with rounded ends, while other times it will be longer with tapered ends. There is often much confusion between sweet potatoes and yams; the moist-fleshed, orange-colored root vegetable that is often called a "yam" is actually a sweet potato.

Sweet potatoes should be stored in a cool, dark and well-ventilated place, where they will keep fresh for up to ten days. Ideally, they should be kept out of the refrigerator in a cool, dry, dark place not above 60?F, which would fit the characteristics of a root cellar. Yet since most people don't have root cellars, we'd suggest just keeping your sweet potatoes loose (not in a plastic bag) an storing them in a cool, dark, and well-ventilated cupboard away from sources of excess heat (like the stove).

A Few Quick Serving Ideas:
Purée cooked sweet potatoes with bananas, maple syrup and cinnamon. Top with chopped walnuts.

Steam cubed sweet potatoes, tofu, and broccoli. Mix in raisins and serve hot or cold with a curried vinaigrette dressing.

Desserts made with sweet potatoes are an autumn favorite but can be enjoyed year round. Try making sweet potato pie, bread, muffins or pudding.

Baked sweet potatoes are delicious even when served cold and therefore make a great food to pack in to-go lunches.

Sweet potatoes are an excellent source of vitamin A. They are also a very good source of vitamin C and manganese. In addition, sweet potatoes are a good source of copper, dietary fiber, vitamin B6, potassium and iron.

Sweet Potato and Barley Chili

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1 28-ounce can crushed tomatoes
1 medium sweet potato, peeled and cut into cubes
1 16-ounce can red beans, rinsed and drained
1 14-ounce can chicken broth
1/2 cup chopped onion
3/4 cup chopped bell pepper (any color)
1/2 cup regular barley (not quick-cooking)
1/2 cup water
1 T chili powder
1 T lime juice
3 cloves garlic, minced
1 tsp cumin
1/2 tsp oregano
1/2 tsp salt
1/4 tsp pepper
Lime wedges and/or fresh cilantro for garnish

In a slow cooker, combine all ingredients (except lime wedges and cilantro) and stir. Cover and cook on low setting for 6-7 hours or high setting for 3 hours. Serve with lime wedges and/or cilantro if desired. Makes 6 servings

Recipe from Better Homes and Gardens Special Interest Publications, "Ultimate Slow Cooker", March 2010. 198 cal., 1 g fat (0 sat. fat), 1 mg chol., 930 mg sodium, 41 g carbo., 11 g fiber, 9 g pro.

I made this soup last week and was pleasantly surprised at how flavorful it was. In the afternoon I started to make it when I realized it was a crockpot recipe that needed several hours to cook. So I sped up the process by putting the chicken broth, sweet potatoes, onions, peppers, and garlic in a pot on the stove. It came to a boil and cooked for about 5 minutes - until the potatoes were getting somewhat soft. Then I transferred everything to the crock pot and finished the recipe. It turned out great! Served with homemade bread.