Sweet Potatoes

The first two recipes come from the Southern-Style Diabetic Cooking book.

Sweet Potato Soufflé

• 1 Tbsp canola oil
• 1/2 cup skim milk
• 1 tsp salt
• 1 egg
• 1/2 tsp orange zest
• 3 medium sweet potatoes, baked and peeled
• nonstick cooking spray
• 1/3 cup walnuts

Preheat the oven to 350. Add all ingredients, except the walnuts and nonstick cooking spray, to the sweet potatoes. Beat until smooth. Spray a 1 1/2 quart casserole dish with nonstick cooking spray and add the sweet potato mixture. Top with walnuts. Bake for 20-30 minutes or until bubbly. (6 servings - 1/3 cup each)

Diabetic Exchanges
Starch 1 1/2
Fat 1

Nutritional Analysis
Calories 156
Calories from Fat 64
Total Fat 7g
Sat Fat 1g
Cholesterol 36mg
Sodium 223mg
Carbs 20g
Fiber 3g
Sugars 10g
Protein 4g

Here's something different to try with your Thanksgiving meal:

Sweet Potato and Apple Salad

• 1 lb sweet potatoes, cut in half
• 1/4 cup white wine vinegar
• 2 Tbsp water
• 1 Tbsp canola oil
• 2 tsp lemon juice
• 1/2 tsp sugar
• 1/2 tsp salt
• 1/2 tsp pepper
• 2 cloves garlic, minced
• 2 medium red apples; cored, unpeeled and cut into 16 wedges
• 6 cups fresh spinach leaves, tightly packed

Cook the sweet potatoes in boiling water for 25 minutes or until tender. Let cool then peel. Cut into 1/4-inch-thick slices and arrange in a large, shallow dish, overlapping slices.

Combine all remaining ingredients except the apples and spinach in a small jar. Cover tightly and shake vigorously. Pour the dressing over the sweet potatoes. Cover and let stand 1 hour.

Drain the sweet potatoes, reserving the dressing. Toss the apples with half of the reserved dressing. Arrange the sweet potato slices and apple wedges on each of 6 spinach-lined plates. Drizzle with remaining vinaigrette.

Diabetic Exchanges
Starch 1
Fruit 1

Nutritional Analysis
Calories 139
From Fat 26
Total Fat 3g
Sat Fat 0
Cholesterol 0
Sodium 245mg
Carbs 28g
Fiber 5g
Sugars 17g
Protein 3g

Last but not least, from the Nov/Dec 98 issue of Quick Cooking magazine, a recipe sent in by Nancy Zimmerman of New Jersey.

Fruited Sweet Potatoes

• 2 cans (15 oz) cut sweet potatoes
• 1 can (15 1/4 oz) apricot halves
• 3 Tbsp brown sugar
• 1 Tbsp cornstarch
• 1/8 tsp ground cinnamon

Drain sweet potatoes and apricots, reserving 1/2 cup syrup from each. Cut apricots in fourths. Place potatoes and apricots in a greased 1 1/2 quart baking dish. In a saucepan combine brown sugar, cornstarch, cinnamon and reserved syrup. Stir until smooth. Bring to a boil over medium-high heat. Remove from heat and pour over potatoes and apricots. Bake uncovered at 350 for 25 minutes or until bubbly. (6 servings - 1/2 cup each)

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