Sweet potato Recipes

OVEN FRIES

Makes 6 servings Serving Size: 10 fries

Ingredients

  • Non-stick cooking spray
  • 4 medium baking potatoes or sweet
  • potatoes
  • 2 tablespoons oil seasonings (optional)*

*Try one or several of these seasonings: salt, pepper, seasoning salt, garlic powder, onion powder, chili powder, paprika

Directions

  1. Preheat oven to 475°F.
  2. Lightly spray baking sheet with non-stick cooking spray.
  3. Wash potatoes thoroughly and dry with a paper towel.
  4. Cut potatoes into long strips about 1/2 inch thick.
  5. Put oil in a plastic bag. Add potatoes and toss to evenly coat with oil. You may add seasoning to the bag.
  6. Spread strips in a single layer on a baking sheet and place in preheated oven.
  7. Bake at 475°F for 20 minutes.
  8. After 20 minutes, take sheet out of oven and turn potato strips over.
  9. Immediately return sheet to oven and bake at 475°F for 15 more minutes.

Nutrition Information Per Serving

SWEET POTATO OVEN FRIES 120 Calories, Total Fat 4.5g, Saturated Fat 0.5g, Protein 1g, Total Carbohydrate 17g, Dietary Fiber 3g, Sodium 50mg. Excellent source of vitamin A.

page 6 from Cooking with EFNEP cookbook

 

 

SWEET POTATOES AND APPLES 

Makes 6 servings Serving Size: 1/2 cup

Ingredients

  • Non-stick cooking spray
  • 1 (16-ounce) can sweet potatoes (may use 3 fresh sweet potatoes)
  • 2 large apples
  • 1/4 cup raisins
  • 1/3 cup pineapple or orange juice
  •  2 teaspoon packed brown sugar or
  • 2 tablespoons regular sugar
  • 2 tablespoons margarine
  • 1 teaspoon cinnamon

Directions

  1. Preheat oven to 350°F.
  2. Lightly spray a baking dish with non-stick cooking spray.
  3. Wash, peel, and slice apples (and fresh sweet potatoes if using).
  4. Drain canned sweet potatoes.
  5. Layer sweet potatoes and apples in the sprayed baking dish.
  6. Sprinkle sweet potatoes and apples with raisins.
  7. In a separate cup, mix juice and sugar.
  8. Pour juice mixture over sweet potatoes, apples, and raisins.
  9. Cut margarine into small bits and distribute evenly across the top of the casserole.
  10. Sprinkle cinnamon over fruit.
  11. Cover with aluminum foil and bake for 20 minutes. Remove foil and bake for 10 minutes longer. Potatoes should be tender and cooked through.

Nutritional Information Per Serving

190 Calories, Total Fat 4g, Saturated Fat 0.5g, Protein 2g, Total Carbohydrate 41g, Dietary Fiber 4g, Sodium 95mg. Excellent source of vitamin A. Good source of vitamin C.

page 18 from Cooking with EFNEP cookbook

 

****For more recipes, try  Micro-Baked Sweet Potato – page 36 from Cooking with EFNEP and Colorful Potato Salad – page 38 from Cooking with EFNEP 

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