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Cajun Baked Sweet Potatoes
(makes 4 servings)
1/2 Tbsp paprika
1 tsp. brown sugar
1/4 tsp. black pepper
1/4 tsp. onion powder
1/4 tsp. thyme
1/4 tsp. rosemary
1/4 tsp. garlic powder
1/8 tsp. cayenne pepper
2 large sweet potatoes
1/2 Tbsp. olive oil
Preparation
Preheat oven to 375° F.
Combine the paprika, brown sugar, black pepper,
onion powder, thyme,
rosemary, garlic powder, and cayenne pepper. Slice
sweet potatoes in
half lengthwise. Rub the halves with oil, then
rub the seasoning mix over
the open half of each potato. Bake for 1 hour,
or until the sweet potatoes are tender.
Nutrition Facts Makes 4 servings. Serving
Size:1/2 potato
Exchanges: 1 starch
Amount per serving Calories 81
Calories from Fat 12 Total Fat 1 grams
Saturated Fat 0 grams Cholesterol 0 milligrams
Total Carbohydrate 16
grams Dietary Fiber 2 grams Sugars 4 grams
Protein 1 grams
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Scalloped Potatoes
(makes 5 servings)
1 lb Potatoes; (about 3 md)
2 tb All-purpose flour
1/2 ts Salt
1/2 ts Freshly ground pepper;
2 tb Margarine;
3 tb Onion; finely chopped
Hot water
Preheat oven to 400 F degree. Prepare a 1
1/2 qt casserole with vegetable pan coating. Pare potatoes; slice
potatoes crosswise in 1/8-inch slices: if potatoes are large, cut slices
in half in half.
Mix together flour, salt, and pepper. Place
half of the potatoes in prepared casserole. Dot with half the margarine,
sprinkle half the seasoned flour on top, then half the onion.
Repeat with remaining potatoes, margarine, seasoned
flour, and onion. Pour enogh hot water in, at one corner only, so that
the water barley comes to the top of the potatoes.
Cover and bake 50 minutes; then uncover and bake
for another 25-30 minutes or until potatoes are browned and tender.
Food Exchange
per serving: 1 STARCH EXCHANGE + 1 FAT EXCHANGE CHO:
17g; PRO: 2g; FAT: 5g; CAL 117; Low-sodium diets: Omit salt.
Use unsalted margarine.
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Potatoes Au Gratin
(makes 4 servings)
1 pound baking potatoes
4 teaspoons reduced-fat margarine
4 teaspoons all-purpose flour
1-1/4 cups fat-free (skim) milk
1/4 teaspoon ground nutmeg
1/4 teaspoon paprika
Pinch white pepper
1/2 cup thinly sliced red onion, divided
1/3 cup whole wheat bread crumbs
1 tablespoon finely chopped red onion
1 tablespoon grated Parmesan cheese
Spray 4- or 6-cup casserole with nonstick cooking
spray; set aside.
Place potatoes in large saucepan; add water to cover.
Bring to a boil over high heat. Boil 12 minutes or until potatoes are tender.
Drain; let potatoes stand 10 minutes or until cool enough to handle.
Melt margarine in small saucepan over medium heat.
Add flour. Cook and stir 3 minutes or until small clumps form. Gradually
whisk in milk. Cook 8 minutes or until sauce thickens, stirring constantly.
Remove saucepan from heat. Stir in nutmeg, paprika and pepper.
Preheat oven to 350°F. Cut potatoes into thin
slices. Arrange half of potato slices in prepared casserole. Sprinkle with
half of onion slices. Repeat layers. Spoon sauce over potato mixture. Combine
bread crumbs, finely chopped red onion and cheese in small bowl. Sprinkle
mixture evenly over sauce.
Bake 20 minutes. Let stand 5 minutes before serving.
Garnish as desired.
Nutrients per Serving Calories
178 calories from fat 14%
Total Fat 3 g Sat. Fat 1 g
Protein 6 g Carbohydrates
33 g
Cholesterol 2 mg Sodium
144 mg Dietary Fiber 2 g
Dietary exchanges
2 Starch 1/2 Vegetable 1/2 Fat
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