Sensational Sweet Potatoes

"These are one of the healthiest and best-tasting vegetables. Sweet potatoes provide the body with a wealth of nutrients, including vitamins A and C, making them an antioxidant-rich, cancer-fighting food. High in fiber and low in calories, they make a wonderful accompaniment and add scrumptious flavor to both savory and sweet dishes.

-HOLLEY JOHNSON M.S., R.D.

Stuffed Sweet Potatoes

MAKES 4 SERVINGS

PREP: 15 MIN.; BAKE: 1 HR., 10 MIN.;

COOL: 5 MIN.

Use the pumpkin pie spice blend for a quick and cost-effective way to enjoy the flavors of cinnamon, cardamom, ginger, allspice, and nutmeg.

4 small sweet potatoes (about 8 oz. each)

¼ cup firmly packed light brown sugar

3 Tbsp. light sour cream

1 tsp. grated orange rind

1 Tbsp. fresh orange juice

2 tsp. butter

1 tsp. pumpkin pie spice

2 Tbsp. chopped toasted pecans (optional)

1. Pierce sweet potatoes several times with a fork. Place on an aluminum foil-lined jelly-roll pan.

2. Bake at 350° for 1 hour or until tender; cool 5 minutes.

3. Cut a 1 ½-inch-wide strip from top of each baked potato. Carefully scoop out pulp into a medium bowl, leaving shells intact.

4. Mash together pulp, brown sugar, and next 5 ingredients. Spoon mixture evenly into shells. Place shells on jellyroll pan.

5. Bake at 350° for 10 minutes or until thoroughly heated. Top potatoes evenly with 2 Tbsp. chopped toasted pecans, if desired.

Per serving (not including pecans): Calories 217 (11 % from fat); Fat 2.9g (sat 1.7g, mono 0.8g, poly 0.1g); Protein 2.8g; Carb 48g; Fiber 4.2g; Chol 9mg; Iron 0.7mg; Sodium 71mg; Cale 59mg.

Spicy Roasted Sweet Potato Fries

MAKES 4 SERVINGS

PREP: 15 MIN., BAKE: 30 MIN.

1 Tbsp. olive oil, divided

2 large sweet potatoes (about 1 ¼ lb.)

¼ tsp. salt

¼ tsp. chili powder

1 tsp. brown sugar

1. Brush an aluminum foil-lined jelly-roll pan with 2 tsp. olive oil. Heat pan in a 425° oven 5 minutes.

2. Peel sweet potatoes, and cut into 3- x ½-inch strips. Combine strips, salt, chili powder, brown sugar, and remaining 1 tsp. oil in a large zip-top plastic freezer bag, tossing to coat.

3. Place strips in a single layer in prepared pan.

4. Bake at 425° for 30 minutes or until crisp, stirring every 10 minutes.

CHAMBUSS KEITH

BIRMINGHAM, ALABAMA

Per serving: Calories 117 (27% from fat); Fat 3.5g (sat 0.5g, mono 2.5g, poly 0.4g); Protein 1.5g; Carb 20.3g; Fiber 2.8g; CM Omg; Iron 0.8mg; Sodium 183mg; Calc 31mg.

Copyright Southern Progress Corporation Dec 2006
Provided by ProQuest Information and Learning Company. All rights Reserved