Over-Stuffed Sweet Potatoes
by Eva Katz©
Cooking your potatoes— Microwave vs. Standard Oven
Standard Oven Method:
Preheat the oven to 400F. Pierce each sweet potato several times with the tines of a fork. Place them on a foil lined baking sheet. Bake until the sweet potatoes are easily pierced with a knife and cooked through, about 45-60 minutes depending on size. Allow to cool for 5 minutes. Slice sweet potatoes lengthwise down the center to expose cooked insides,
Microwave method :
Prick the sweet potatoes in several spots with a fork and microwave on high until a skewer meets little resistance, 6-15 minutes depending on the size of your sweet potato. Check potatoes in 2 minute intervals and turn them over halfway through. Allow to cool for 5 minutes. Slice sweet potatoes lengthwise down the center to expose cooked insides,
Toppings two ways:
Chickpea, spinach and yogurt
Serves 2
Nutrition per serving – calories: 426
fat: 15 g (saturated: 1g, unsaturated: 6g), carbohydrates: 77g, protein: 16g, fiber: 19g, sugar: 12g
2 roasted sweet potatoes
1 tablespoon olive oil
1 medium onion, chopped
2 garlic cloves, minced
1 teaspoon ground cumin
1 teaspoon garam masala
Salt and freshly ground pepper
1 tablespoon tomato paste
1 (15-oz.) can chickpeas, drained and rinsed
1 cup chicken or vegetable stock, or water
Cayenne to taste
1 6-oz. bag baby spinach
½ cup low fat yogurt to serve
Heat the olive oil in a large non-stick skillet over medium heat and add the onion. Cook, stirring, until tender, about five minutes. Add the garlic, cumin, garam masala, tomato paste and 1/2 teaspoon salt. Cook, stirring for one to two minutes, until fragrant and the tomato paste has turned a darker color. Add the chickpeas, the stock or water, and the cayenne, and bring to a simmer. Cover, reduce the heat, and simmer 10 minutes.
Stir in the spinach, a handful at a time, stirring until each addition of spinach wilts. Add salt to taste and simmer uncovered, stirring until spinach is wilted and tender, about 2 minutes. Season with freshly ground pepper, taste and adjust salt and cayenne, and serve.
Spoon mixture over cooked potatoes and serve with a dollop of yogurt.
Black Bean and Zucchini
Serves 2
Nutrition per serving – calories: 455
fat: 20 g (saturated: 3g, unsaturated: 11g), carbohydrates: 73g, protein: 19g, fiber: 21g, sugar: 12g
2 roasted sweet potatoes
1 tablespoons extra-virgin olive oil
1 small onion, finely chopped
1 jalapeno, seeded and finely chopped
1 teaspoon chili powder
1 medium zucchini, cut into ¼ inch dice
1 (15-ounce) can black beans, drained and rinsed
1 cup vegetable stock, chicken stock or water
½ avocado, diced
2 tablespoons toasted pepitas
2 tablespoons low fat sour cream
2 tablespoon pickled jalapenos (optional)
Lime wedges
Heat the olive oil in a large non-stick skillet over medium heat and add the onion, jalapeno, zucchini, and ½ teaspoon salt. Cook, stirring, until tender, about five minutes. Add chili powder and cook until fragrant for 1 minute. Add the black beans, stock or water, and bring to a simmer. Cook until zucchini is tender and liquid has evaporated, about 5 minutes.
Spoon mixture over cooked potatoes and serve with a diced avocados, pepitas, sour cream and pickled jalapeños, if using.
Sauteed Harissa Summer Vegetables
Serves 3-4
Nutrition per serving (if 4 servings) – calories: 304, fat: 11 g (saturated: 3g), carbohydrates: 49g, protein: 4g, fiber: 6g, sugar: 27g
3-4 roasted sweet potatoes
2 tablespoons extra-virgin olive oil
1 large leek, white and light green parts only, cut into half moons and thoroughly washed
1 red pepper, cut into 1½ x ½ inch slices
½ fennel bulb, cored and thinly sliced
Kosher salt and freshly ground black pepper
2 small summer squash, cut lengthwise into quarters and each quarter cut crosswise into ½ inch pieces
1-2 tablespoon harissa paste
3 tablespoons chopped cilantro or parsley
Yogurt-Tahini Topping (optional)
½ cup nonfat Greek yogurt
2 tablespoons tahini
1 tablespoon lemon juice
Kosher salt and freshly ground black pepper.
Harissa Paste
Heat oil in a large, nonstick skillet over medium heat until shimmering. Add the leeks, peppers, and sliced fennel and ½ teaspoon salt and saute until vegetables are beginning to become tender, about 5 minutes. Add the squash and harissa (start with a tablespoon and add more if desired) and continue to cook until all the vegetables are very tender, about 10 more minutes. Season to taste with salt and pepper.
Meanwhile, whisk together the yogurt, tahini and lemon juice. Season to taste with salt and pepper and some of the harissa to taste.
Spoon mixture over cooked potatoes and serve with yogurt-tahini topping, if using.