Food Explorer RD

Tag: sweet potato

  • Curried Sweet Potato and Apple Pilaf

    Ingredients:
    1 Tbsp. canola oil
    1 small onion, coarsely chopped (about 1/2 cup)
    1 cup quick-cooking brown rice
    1 Tbsp. curry powder
    1 medium orange-flesh sweet potato, peeled and coarsely chopped (about 1 1/2 cups)
    1 cup coarsely chopped fresh kale, loosely packed
    2 cups fat-free, reduced sodium chicken broth
    3 small tart apples (such as Granny Smith), cored and coarsely chopped (about 2 1/2 cups)
    1/4 cup currants or raisins
    Salt and freshly ground black pepper
    Makes 10 servings.

    Per Serving: 99 calories, 2 g fat (<1 g. saturated fat), 129 g carbohydrate, 2 g protein, 2 g dietary fiber, 96 mg sodium.

    Prep Time: 10 minutes

    Cook time: 35 minutes

    Directions:
    In a large skillet, heat the canola oil over medium-high heat. Add the onion and sauté for about 5 minutes, until golden. Add the rice and curry powder and sauté for 3 minutes. Stir in the sweet potato and kale and sauté for 2 minutes.
    Add the broth and bring the mixture to a boil, stirring occasionally. Reduce the heat to low, cover and simmer for about 15 minutes, until the rice and sweet potato are nearly tender and the liquid is almost all absorbed. If the mixture becomes too dry, additional broth can be added.
    Stir in the apples and currants, Simmer about 5 minutes stirring frequently, until the apples are tender and all of the liquid is absorbed. Season to taste with salt and pepper and serve.

    Source: http://www.aicr.org/health-e-recipes/2017/curried-sweet-potato-apple-pilaf.html
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  • Sweet Potato Chili with Peanuts

    Ingredients

    2 Tbsp. canola oil
    1 medium onion, chopped
    2 medium carrots, peeled and thinly sliced
    1 medium green bell pepper, seeded and chopped
    1 medium red bell pepper, seeded and chopped
    3 garlic cloves, minced
    2 pounds sweet potatoes, peeled and cut into bite-sized chunks (about 4 cups)
    1 1/2 cups unsalted roasted peanuts
    1 can (28 ounces) crushed tomatoes in juice
    1 can (6 ounces) tomato paste
    2 cans (4 ounces each) diced mild green chiles with liquid
    4 to 6 Tbsp. chili powder, to taste
    1 Tbsp. ground cumin, to taste
    1 Tbsp. sugar
    Salt and freshly ground pepper, to taste

    Makes 10 servings
    Per Serving: 385 calories, 15 g fat (2 g saturated fat), 55 g carbohydrate, 11 g protein, 8 g dietary fiber, 409 mg sodium.
    Prep Time:15 minutes Cook time:30 minutes

    Directions

    In a large, heavy pot, heat the canola oil over medium heat. Add the onion, carrots, and bell peppers and sauté, stirring occasionally, for about 8 minutes, until vegetables are golden. Add the garlic and sauté stirring constantly for 30 seconds, until fragrant. Stir in the sweet potatoes, peanuts, tomatoes and juice, tomato paste, chiles and their liquid, chili powder, cumin and sugar.
    Bring to a boil, then reduce the heat to low immediately and simmer gently, stirring occasionally, for 15 to 25 minutes until the sweet potatoes are just tender. Halfway through the cooking process, adjust the seasonings, adding more chili powder and cumin, if desired. Season to taste with salt and pepper and serve.

    Source: http://www.aicr.org/health-e-recipes/2016/sweet-potato-chili-with-peanuts.html
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