Recipes

Sweet Potatoes & Carrot A L'Orange | Glazed Sweet Potatoes | Sweet Potatoe Pancakes | Sweet Potatoe Praline Pie

SWEET POTATOES & CARROT A L'ORANGE
Makes 4 servings.
This is an official 5 a Day recipe.

Ingredients
2 cups thinly sliced sweet potatoes (1 large)
1 cup sliced carrots
1/2 cup orange juice
1 tsp. orange peel, grated
1 tsp. lemon juice
1 tsp. cornstarch
1 Tbsp. water
2 Tbsp. slivered almonds or pecan pieces

Boil or steam sweet potatoes and carrots until tender throughout. When they are almost finished cooking, heat orange juice to boiling in saucepan. Add the orange peel and lemon juice. Dissolve the cornstarch in the 1 Tbsp. water and add to orange mixture. Continue to heat, stirring until thickened. Remove vegetables from pan and place in serving dish. Drizzle orange sauce over it and sprinkle nuts on top.

Nutritional analysis per serving: Calories 101, Fat 2g, Fiber 4g, Cholesterol 0mg, Sodium 23mg, Carbohydrates 73%, Protein 8%, Fat 19%.

GLAZED SWEET POTATOES
Makes 4 servings.
This is an official 5 a Day recipe.

Ingredients
1 pound of sweet potatoes, peeled and cut into 1/2 inch-thick slices
vegetable cooking spray
1 Tbsp. cornstarch
1 Tbsp. brown sugar
3/4 cup unsweetened orange juice
2 Tbsp. lemon juice

Place potatoes in a 1-quart casserole with cooking spray. Combine cornstarch and brown sugar in a small bowl; add orange and lemon juices, stirring well. Pour over potatoes; cover and bake at 425ºF for 40 minutes or just until potatoes are tender and glaze is thickened.

Nutritional analysis per serving: Calories 160, Cholesterol 0, Sodium 15mg, Fat trace, Calories from Fat 3%.

SWEET POTATO PANCAKES
Makes 8 servings.
This is an official 5 a Day recipe.

Ingredients
6 cups peeled and finely shredded sweet potatoes
1 cup finely shredded onions
1 tsp. no-salt herb blend
1 2/3 cup unbleached flour
1/3 cup chopped fresh flat-leaf parsley
2 cups finely shredded zucchini
1/4 cup lemon juice
1 1/2 cups egg substitute
6 tsp. canola oil, divided

In a large bowl, mix the sweet potatoes, zucchini, onions, lemon juice, herb blend, egg, flour, and parsley. In a large no-stick frying pan or griddle over medium-high heat, warm 2 tsp. of the oil. Drop a large tablespoon of the batter into the pan and spread it with a spatula to form a thin pancake. Add more batter to fill the pan without crowding the pancakes.

Cook for about 2 minutes per side, or until golden and crispy. Remove from the pan and keep warm. Repeat, adding the remaining 4 tsp. oil as needed, until all the batter has been used.

Nutrition information per serving: Calories 294, Fat 4g, Calories from Fat 12%, Cholesterol 0mg, Fiber 6g, Sodium 80mg.

SWEET POTATO PRALINE PIE
Makes 10 servings.
Recipe by: MSCS Wininger, US Navy

Ingredients
1 cup All-Bran® Cereal, finely crushed
1/4 cup pecans, finely chopped
1 egg white, slightly beaten
2 cups sweet potatoes, mashed
1/4 cup brown sugar
1/4 cup granulated sugar
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. ginger
pinch cloves
1 egg, plus 1 egg yolk, slightly beaten
1 scant cup milk, 2% lowfat

Combine first three ingredients, press into bottom and sides of 9-inch pie tin lightly sprayed with non-stick spray (easiest to do with dampened hands). Bake in 400-degree oven for 10 minutes.

Mix sweet potatoes in electric mixer for 5 minutes until smooth. Add sugars, spices and eggs, mix to blend. At low speed add milk until well blended. Pour into prepared shell and bake at 400º F for 45 to 55 minutes or until knife inserted into filling comes out clean (center may be soft but will set when cool).

Refrigerate until ready to serve. Cut into 10 wedges per pie. Serve with Praline sauce, below.

PRALINE SAUCE

Ingredients
1/2 cup brown sugar
1 Tbsp. cornstarch
3/4 cup coffee
1 tsp. butter
1/4 cup pecans, finely chopped

In saucepan combine brown sugar and cornstarch. Stir in coffee. Cook and stir 45 minutes or until bubbly. Cook and stir for 2 minutes more. Stir in 1 teaspoon butter until melted. Stir in pecans. Serve warm with Sweet Potato Praline Pie, approximately 5 teaspoons per serving.

Nutrition information per serving: Calories 198, Fat 6g, Protein 3g, Carbohydrates 35g, Cholesterol 47mg, Sodium 43mg.

From the Centers for Disease Control and Prevention (CDC), Updated 2005

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