Thursday, April 25, 2013

Sweet Potatoes :: Three Ways

Favorite Sweet Potato Recipes

:: Spicy Sweet Potato Wedges ::

6 medium sweet potatoes 
Cooking spray
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon ground red pepper
1/8 teaspoon black pepper

Preheat oven to 500°.
Peel potatoes; cut each lengthwise into quarters. Place potatoes in a large bowl; coat with cooking spray. Combine sugar, salt, and peppers, and sprinkle over potatoes, tossing well to coat. Arrange potatoes, cut sides down, in a single layer on a baking sheet. Bake at 500° for 10 minutes; turn wedges over. Bake an additional 10 minutes or until tender and beginning to brown.
serving size 3 fries
153  calories
.4 grams of fat
2.4 grams of protein
35 carbs

:: Sweet Potato and Ginger Soup ::
3 cups water
3 cups peeled, diced sweet potato
1/4 cup julienne-cut peeled fresh ginger
2 tablespoons sugar
3/4 teaspoon salt

Bring water to a boil in a large saucepan. Add remaining ingredients. Cover, reduce heat, and simmer 30 minutes. Place half of sweet potato mixture in a blender; process until smooth. Return pureed mixture to saucepan; cook over medium heat until thoroughly heated.

serving size 1/6 th of batch
89 calories
0 grams of fat
1 gram of protein
21 carbs

:: Maple Walnut Sweet Potato Mash ::

6 large sweet potatoes
Cooking spray
1/4 cup maple syrup
2 tablespoons brown sugar, divided
1/2 teaspoon salt
1/4 cup coarsely chopped walnuts
1 tablespoon butter, softened

Preheat oven to 350°.
Place potatoes on oven rack or a baking sheet coated with cooking spray. Bake at 350° for 50 minutes or until tender. Cool. Peel potatoes and mash. Stir in syrup,1 tablespoon brown sugar, and salt.
Preheat oven to broil.
Spread potato mixture into an 11- x 7-inch baking dish coated with cooking spray. In a small bowl combine walnuts, 1 tablespoon brown sugar, and butter. Sprinkle walnut mixture over potatoes; broil 2 to 4 minutes or until nuts are lightly browned.
serving size 1/2 cup
175 calories
3.2 grams of fat
2.4 grams of protein
35 carbs
3.5 grams of fiber
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