Skip to content

Weight Loss & Diet Plans

Anatomy of a…Sweet Potato

This holiday staple is a true treat -- year-round.
Font Size
A
A
A

WebMD the Magazine - Feature

Think sweet potatoes belong only on the Thanksgiving table? Reach for this nutritional powerhouse year-round.

One medium-sized, baked, 141-calorie sweet potato is loaded with dietary fiber, vitamin C, 42% of the RDA of calcium, twice the RDA of vitamin A, thiamin, and the antioxidant beta carotene. It is also a great source of manganese, a trace mineral that helps keep bones strong and blood glucose levels normal. All this and zero cholesterol, too.

No wonder sweet potatoes have been a staple since pre-historic times in their native Central America. Christopher Columbus even brought a few back from his 1492 voyage to the New World.

Now widely grown, this orange-hued vegetable is a true treat: It tastes good and it's good for you.

Try this healthy, easy stew recipe, starring sweet potatoes.

Oven Beef Stew With Sweet Potatoes

Makes 8 servings (8 oz each)

2 lbs lean beef stew meat, cut into bite-sized cubes (trimmed of visible fat)
3 carrots, sliced (or 3 cups baby carrots)
2 onions, quartered and separated
3 medium-to-large sweet potatoes, cut into stew-sized wedges
1 bay leaf
1 tsp dried oregano flakes
1/2 tsp freshly ground black pepper (add more to taste)
1/2 tsp salt (optional)
2 1/2 cups low-sodium beef broth (add more as necessary)
11 oz can condensed tomato bisque soup

1. Preheat oven to 275 degrees. In an oven-proof Dutch oven or large casserole pan (with lid), combine all the ingredients except the broth and soup, mixing well.

2. In a separate bowl, blend the broth with the condensed soup and pour over the meat mixture. Cover and bake for 2 to 3 hours.

3. Check after 2 hours to see if the meat is tender and cooked throughout. If too much liquid has evaporated, add a cup or two more of the beef broth. Stir the mixture and bake an additional 15 minutes.

Per serving: 331 calories, 31 g protein, 33 g carbohydrate, 8 g fat (3 g saturated fat, 3.3 g monounsaturated fat, 0.8 g polyunsaturated fat), 77 mg cholesterol, 3.5 g fiber, 413 mg sodium. Calories from fat: 23%.

More Manganese

This mineral helps maintain the health of your nerves and cells. Other manganese-rich foods include mustard greens, collard greens, kale, chard, raspberries, pineapple, romaine lettuce, and maple syrup.

Today on WebMD

measuring waist
4 tips for shedding yours.
apple cider vinegar
Does it have health benefits?
 
Chocolate truffle
For weight loss, some aren’t so bad after all.
woman holding red dress
24 simple, practical tips.
 
woman shopping fresh produce
Video
butter curl on knife
Quiz
 
eating out healthy
Article
Smiling woman, red hair
Article
 
thumbnail_woman_tossing_spinach
Video
lunchbox
Article
 
What Girls Need To Know About Eating Disorders
Article
teen squeezing into jeans
fitfor Teens
 

Special Sections