Healthy Baked Sweet Potato Recipes
Use the following healthy sweet potato recipes to incorporate this tantalizing tuber into your diet without guilt.
The high calories and carbohydrates in white potatoes have given all spuds a bad rep among dieters—and undeservedly so. One spud reigns nutritionally supreme above others: the sweet potato. According to the Cleveland Clinic, sweet potatoes offer a whopping 400% of your daily vitamin A requirement, along with more fiber and vitamin C and fewer calories and total carbohydrates than white potatoes. Use the following healthy sweet potato recipes to incorporate this tantalizing tuber into your diet without guilt.
Oven-Roasted Sweet Potato Wedges
This healthy sweet potato recipe of oven-roasted sweet potato wedges redeems french fries through a technique of baking rather than frying. These mustard, garlic, and rosemary-infused potato wedges offer 3 grams of protein, 4 grams of fiber, and only 189 calories in one serving.
● 3 small sweet potatoes, peeled and cut lengthwise into 8 wedges
● 1 1/2 tbsp garlic-flavored olive oil
● 1/2 teaspoon dry mustard
● 2 teaspoons fresh rosemary, minced
● 1/2 tsp salt
1. Preheat oven to 450° F.
2. In a large bowl, combine the sweet potatoes with the remaining ingredients until the potatoes are coated.
3. Place the potatoes in a single layer on a baking sheet.
4. Bake the potatoes for 30 minutes or until soft, turning over wedges after the first 15 minutes before returning to the heat. Serve while hot.
Curry-Spiced Sweet Potatoes
This healthy sweet potato recipe harnesses exotic and antioxidant-rich ingredients from the east - namely curry powder, cumin, and cinnamon - to transform a bland side dish into savory curry-spiced sweet potatoes. This dish offers 4 grams of protein, 5 grams of fiber, and 80 mg of calcium.
● 6 1/2 cups sweet potato (peeled and cubed)
● 1 tbsp butter
● 1/4 cup shallots, finely chopped
● 1 tbsp brown sugar
● 1/2 tsp salt
● 1/2 tsp curry powder
● 1/2 tsp ground cumin
● 1/4 tsp ground cinnamon
● 1/8 tsp ground red pepper
● 1/3 cup half-and-half
● 1 tbsp fresh lemon juice
1. Place potatoes in a saucepan; cover with water. Bring the potatoes to a boil. Reduce the heat and simmer for 15 minutes until the potatoes are tender. Drain the potatoes and return them to the pan.
2. Melt butter in a skillet over medium heat. Add shallots to the pan; cook 6 minutes or until tender. Add the brown sugar, salt, curry powder, cumin, cinnamon, and red pepper; cook 1 minute. Add the shallot mixture, half-and-half, and lemon juice to the potatoes.
3. Mash the potato mixture with a potato masher or fork.
Sweet Potato and Spinach Quesadillas
Potatoes are often relegated to side dishes, but their nutrient density earns them a place at the center of your table with these sweet potato and spinach quesadillas. This healthy sweet potato recipe offers a mighty 14 grams of protein and 6 grams of fiber - all in only 391 calories.
● 2 medium sweet potatoes (1 pound total)
● 1 cup red-wine vinegar
● 1/2 cup sugar
● 4 black peppercorns
● 1 large red onion, sliced
● 1/4 tsp kosher salt
● 1/4 tsp ground black pepper
● 8 (6-inch) flour tortillas
● 5 cups baby spinach (4 oz)
● 1 cup part-skim mozzarella, shredded
● 4 tsp olive oil
1. Microwave potatoes on high for 15 minutes or until tender.
2. In a medium saucepan, bring vinegar, sugar, and peppercorns to a boil and stir to melt the sugar.
3. Place onion in a medium bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain the onion slices and transfer them to a plate.
4. Remove the flesh from the potatoes and transfer it to a bowl. Mash the potatoes with salt and pepper.
5. Divide the potatoes among 4 tortillas. Top each of them with 1 cup spinach, 1/4 cup cheese, and another tortilla.
6. Heat a nonstick skillet over medium-high heat. Heat 1 teaspoon oil and transfer a quesadilla to the skillet, cooking 3 minutes per side.Repeat with remaining oil and quesadillas. Cut the quesadillas and serve with pickled onions.
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