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