Tag: sweet potato

recipes

Loaded Baked Sweet Potato

Posted on by mghdiabeteseducation

These loaded baked sweet potatos from the MGH Be Fit program are a healthy addition to your game day menu.  If you’re short on time, the potatoes can be cooked in a microwave. Puncture each potato a few times with a fork and microwave on high for 10 minutes.  You can also use the microwave to steam the broccoli.  Put a little water to a microwave safe bowl and add the broccoli.  Cover and microwave for 3 to 4 minutes or until broccoli is tender.

Ingredients:

4 medium sweet potatoes or yams
3½ pounds fresh whole broccoli or 2 (16 ounce) bags of frozen broccoli
1 (15 ounce) can black beans, drained and rinsed
1 cup shredded cheddar cheese
Salsa, to taste
½ cup plain low fat Greek yogurt

Instructions:

Set oven to 400 degrees.  Bake potatoes for 45 to 60 minutes, or until easily pierced with a fork.  Remove from oven.

Cut fresh broccoli into bite-sized pieces, cutting away thick stems. Bring 1-inch of water to boil in a medium saucepan.  Add broccoli, cover and reduce heat to medium.  Cook 5 to 6 minutes or until broccoli is tender.  (If using frozen broccoli cooking time may not be as long.)

Slice each potato lengthwise and flatten slightly so it opens up like a book.  Stuff with ¼ cup beans, 2 cups broccoli, ¼ cup cheese, salsa to taste, and 2 tbsp yogurt. (The contents will be overflowing.)

Yield:  4 servings

Nutrition Information per Serving:  Calories: 400 • Protein: 25g • Sodium: 470mg • Carbohydrate: 53g • Fiber: 16g • Fat: 12g • Sat Fat: 6g

Originally published on mghbefit.com.
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recipes

Be Fit Basics: Sweet Potato Pecan Pancakes

Posted on by mghdiabeteseducation

Ingredients:
3/4 cup white whole wheat flour
1/2 cup all-purpose flour
1/4 cup chopped pecans, divided
2¼ tsp baking powder
1 tsp pumpkin pie spice (or ½ tsp cinnamon and ½ tsp allspice or nutmeg, with a pinch of cloves)
1/4tsp salt
1 cup skim milk
1/4 cup packed dark brown sugar
1 tbsp canola oil, plus more for the pan (est. 3 tbsp for greasing)
1 tsp vanilla extract
2 large eggs, lightly beaten
1 (16 ounce) can of unsweetened sweet potatoes or yams, liquid drained and solids mashed together

Instructions
Combine flour, half the pecans (2 tbsp), baking powder, spice(s), and salt in a large bowl. In a medium-sized bowl, combine the milk, sugar, oil (1 tbsp), vanilla extract, and eggs; add these wet ingredients to the flour mixture and mix until smooth; stir in sweet potatoes.

Heat a griddle or sauté pan.  Pour enough canola oil to grease the griddle or pan.  Spoon about ¼ cup batter (per pancake) onto your hot cooking surface. Flip each pancake when bubbles start to form on the surface and the edges look cooked.  Cook about 1 minute more, or until both sides are golden.  (Turn down the heat if the pancakes start to brown too quickly.)

Repeat with the remaining batter until all batter has been used, using additional oil to grease the pan as needed. Sprinkle pancakes with the remaining pecans.

Yield: Serves 6 (2 pancakes per serving)

Nutrition Information per Serving:
Calories:  310 • Protein: 8g • Sodium: 345mg • Carbohydrate: 37g • Fiber: 3g • Fat: 15g • Sat Fat: 1.5 g

Recipe adapted from Cooking Light. Originally posted on clubsatcrp.com
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recipes

Apple Spiced Sweet Potatoes

Posted on by mghdiabeteseducation

Jazz up your Thanksgiving table with this sweet potato recipe from the MGH Be Fit program that features seasonal spices and a healthy dose of vitamin A to help protect your body against infection.

Ingredients:

1½ pound sweet potatoes
1½ cup sliced apples (skins can be left on)
¼ cup raisins
2 tsp canola oil
½ tsp cinnamon
½ tsp nutmeg
¼ tsp salt
2 tsp brown sugar
3 tbsp pecans, chopped

Instructions:

Preheat oven to 350 degrees. Peel and chop sweet potatoes into 2” chunks. Slice apples. Add potatoes, apples, raisins, oil, cinnamon, nutmeg, salt and brown sugar to a casserole dish. Toss to combine and cover with foil. Cook until fork-tender, approximately 45 minutes. While potatoes are cooking, toast pecans in a skillet on medium heat until they start to turn brown and give off a nutty aroma, approximately 3 minutes. When potatoes are fully cooked, top with toasted pecans and serve.

Yield: About 5 4oz servings

NUTRITION INFORMATION PER SERVING:
CALORIES: 212 • PROTEIN: 3g • SODIUM: 195mg •
CARBOHYDRATE: 40g • FIBER: 5.5g • FAT: 5g • Sat Fat:0.5g

(Recipe adapted from MGH’s Eat Street Cafe)
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Nutrition, recipes, Secret Ingredient

The Secret Ingredient Is…Sweet Potatoes

Posted on by mghdiabeteseducation

By Anne Lukowski, RD, CDE
Charlestown HealthCare CenterSweet Potato

When I think of the holidays, great food always comes to mind.  For me, the fall and winter would not be the same without the sweet potato making at least a few appearances on my table.  The sweet potato can be enjoyed baked, mashed or roasted but there is also sweet potato pie, sweet potato casserole, glazed sweet potato, sweet potato fries, and sweet potato soup.  Whatever form you choose, the sweet potato is not only delicious, it’s also very nutritious! 

The sweet potato is not just another root vegetable, they have several health benefits.  The sweet potato is a wonderful source of vitamin A, beta carotene, vitamin C, iron, and potassium.  Sweet potatoes are also rich in vitamin B6, which has been associated with decreasing the risk of heart attack and stroke.  And let’s not forget that a sweet potato is a good source of dietary fiber:  a medium sweet potato has 4 grams of dietary fiber which is important for heart health, controlling blood pressure and blood sugar, and weight management.

Maple-Roasted Sweet Potatoes
(Recipe adapted from eatingwell.com)

Ingredients: 

2 ½ pounds sweet potatoes, peeled and cut into 1 ½ inch pieces (about 8 cups)
1/3 cup pure maple syrup
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and ground pepper, to taste

Preheat oven to 400°F.  Arrange sweet potatoes in an even layer in a 9 by 13 inch baking dish.  Combine maple syrup, olive oil, lemon juice, salt and pepper in a small bowl.  Pour the mixture over the sweet potatoes; toss to coat.  Cover and bake for 15 minutes. Uncover, stir and cook until tender and starting to brown 45-50 minutes or more.

Yield: About 12 servings, ½ cup each

NUTRITION INFORMATION PER SERVING:

CALORIES: 96
PROTEIN: 1 g
SODIUM: 60 mg
CARBOHYDRATE: 19 g
FIBER: 2 g
FAT: 2 g Sat Fat: 0.5 g

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