Sweet Potatoes Supreme
Dec 6, 2006 13:31:54 GMT -8
Post by jjg on Dec 6, 2006 13:31:54 GMT -8
Sweet Potatoes Supreme
Sweet potatoes make a great snack. They're high in beta-carotene and fiber, and they microwave beautifully, which means you can fix them in a jiffy.
1 medium sweet potato
2 Tbsp orange or pineapple juice
1/8 tsp ginger
2 Tbsp raisins or other dried fruit bits
2 tsp reduced-fat margarine
Pierce the sweet potato with a fork and microwave on high power for 6 to 7 minutes or until tender. Meanwhile, in a 1-cup measure or similar small microwave-safe bowl, stir together the juice and ginger until well mixed. Stir in the raisins.
When the sweet potato is tender, remove it from the microwave. Then cover the juice mixture with wax paper and microwave it for 45 seconds to 1 minute on HIGH power, or until heated through.
Meanwhile, cut the sweet potato in half and place on two plates. Mash the margarine into the flesh of each half with a fork. Pour the juice mixture over the sweet potato halves, mashing
it into the flesh. Serve immediately.Makes 2 Servings (1/2 sweet potato each).
Per Serving: 138 Cal; 2 gm Fat (0 gm Sat Fat); 30 gm Carb; 0 mg Chol; 40 mg Sodium; 3 gm Dietary Fiber; 17 gm Sugars; 2 gm Protein.
Dietary Exchanges: 1-1/2 Starch; 1/2 Fruit.
Sweet potatoes make a great snack. They're high in beta-carotene and fiber, and they microwave beautifully, which means you can fix them in a jiffy.
1 medium sweet potato
2 Tbsp orange or pineapple juice
1/8 tsp ginger
2 Tbsp raisins or other dried fruit bits
2 tsp reduced-fat margarine
Pierce the sweet potato with a fork and microwave on high power for 6 to 7 minutes or until tender. Meanwhile, in a 1-cup measure or similar small microwave-safe bowl, stir together the juice and ginger until well mixed. Stir in the raisins.
When the sweet potato is tender, remove it from the microwave. Then cover the juice mixture with wax paper and microwave it for 45 seconds to 1 minute on HIGH power, or until heated through.
Meanwhile, cut the sweet potato in half and place on two plates. Mash the margarine into the flesh of each half with a fork. Pour the juice mixture over the sweet potato halves, mashing
it into the flesh. Serve immediately.Makes 2 Servings (1/2 sweet potato each).
Per Serving: 138 Cal; 2 gm Fat (0 gm Sat Fat); 30 gm Carb; 0 mg Chol; 40 mg Sodium; 3 gm Dietary Fiber; 17 gm Sugars; 2 gm Protein.
Dietary Exchanges: 1-1/2 Starch; 1/2 Fruit.