Maple Pecan Sweet potatoes and Sweet potato quesadillas
Posted Jul 14 2013 4:49pm
It’s no surprise that sweet potatoes are at the top of nearly everyone’s healthiest foods list. One baked, medium-sized sweet potato contains 438% of your daily value of vitamin A (a white potato contains 1%), 37% of your vitamin C, and some calcium, potassium, and iron too. All this at just 105 calories!
What’s more, they also deliver 4 grams of dietary fiber—16% of the daily value—and absolutely zip in terms of fat.
And luckily there are many ways to whip them up. Here are two great (even kid-friendly!) sweet potato recipes.
Maple-pecan sweet potatoes
Warm and soothing, these mashed sweet potatoes also deliver healthy pecans and a touch of sweetness, thanks to the maple syrup.
Add in the flavors of cinnamon, cloves, and orange zest and you have a satisfying meal that’s fancy enough for a Sunday dinner, but simple—and popular—enough for any weeknight meal with the family.
Prep: 5 minutes; Cook: 15 minutes.
This is a fantastic way to use leftover sweet potatoes. Don”t have any extras? Bake some sweet potatoes in a 450oC oven for 30-35 minutes, until fork tender.
Yield: Makes 4 servings (serving size: 1/2 cup)
Calories per serving: 211
Fat per serving: 6g
Protein per serving: 3g
Carbohydrates per serving: 40g
Fiber per serving: 4g
Iron per serving: 1mg
Sodium per serving: 35mg
Calcium per serving: 61mg
1/4 cup chopped pecans
6 tablespoons maple syrup
1/4 teaspoon orange zest
1 cinnamon stick
1/4 teaspoon ground cloves
2 large sweet potatoes, baked
1. Preheat oven to 300oC.
2. Place the pecans in a single layer on a baking sheet. Bake about 10 minutes or until pecans are fragrant and begin to darken. Remove from oven, and set aside.
3. In a small saucepan, combine maple syrup, orange zest, cinnamon stick, and ground cloves. Bring to a gentle simmer. Remove from heat, and let stand about 5 minutes.
4. Gently scoop out insides of the baked sweet potatoes, and place in a heatproof bowl. Using a potato masher or large fork, mash until there are no lumps left. Heat in microwave on HIGH for 3 minutes.
5. Remove the cinnamon stick from the warmed syrup, and discard. Pour the syrup over the mashed sweet potatoes, and top with the toasted pecans. Serve immediately.
Or maybe you need a healthy and easy dish to throw together any weeknight? These quesadillas fit the bill.
Calories per serving: 391
Fat per serving: 13.8g
Saturated fat per serving: 4.7g
Monounsaturated fat per serving: 6.9g
Polyunsaturated fat per serving: 1.6g
Protein per serving: 14g
Carbohydrates per serving: 52g
Fiber per serving: 6g
Cholesterol per serving: 18mg
Iron per serving: 4mg
Sodium per serving: 750mg
Calcium per serving: 352mg
2 medium sweet potatoes (1 pound total)
1 cup red-wine vinegar
11/2 cup sugar
14 black peppercorns
11 large red onion, sliced
11/4 teaspoon kosher salt
11/4 teaspoon freshly ground black pepper
18 (6-inch) flour tortillas
15 cups baby spinach (about 4 ounces)
11 cup grated low fat mozzarella
14 teaspoons olive oil
1. Microwave potatoes on high until tender (about 15 minutes).
2. Meanwhile, in a medium saucepan, combine vinegar, sugar, and peppercorns; bring to a boil and stir to dissolve sugar. Place onion slices in a medium heatproof bowl; pour hot vinegar mixture over onion and let stand 10 minutes. Drain onion slices and transfer to a plate to cool.
3. Split cooked potatoes open with a knife; remove flesh and transfer to a bowl (you should have about 1 cup). Use a fork to mash potato with salt and pepper; divide potato filling among 4 tortillas. Top each with 1 heaping cup spinach, 1/4 cup cheese, and another tortilla.
4. Heat a large nonstick pan over medium-high heat. Working in batches, heat 1 teaspoon oil and transfer 1 quesadilla to pan; cook until quesadilla is crisp and cheese is melted (about 3 minutes per side). Transfer cooked quesadilla to serving plate. Repeat with remaining oil and quesadillas. Cut quesadillas in quarters and serve each with 1/4 cup pickled onions.