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How Sweet It Is: 6 Sweet Potato Recipes by Jessica Brantley Mar 05, 2012 The Jeremy Lin of the vegetable world, the sweet potato has the nutritional profile of a superstar. It's packed with dietary fiber, complex carbohydrates, vitamin A, vitamin C, calcium and iron. It provides hunger control, energy and it tastes great! The sweet potato is also extremely versatile: it can be cooked to taste sweet or savory and it's only about 100 calories per cup. Try these recipes and add sweet potato power to your diet. 1/ Sweet Potato Pancakes/Waffles What better way to start the day than a plate of sweet potato pancakes? This breakfast of champions will fuel your day and leave you licking your plate! Ingredients 150 grams Sweet Potato, mashed 1 scoop Whey Protein (I like to use either vanilla, chocolate or cookies n' cream) 3 Egg Whites 1/4 cup chopped Walnuts (optional) 1/2 tsp Baking Soda 1/2 tsp Nutmeg 1 tbsp Cinnamon Directions In a large bowl, mix all ingredients until smooth. Cook batches in pre-sprayed skillet/waffle maker on medium high temperature until bubbles form on the surface, then turn over and cook until dark golden brown. Serve with cinnamon and sugar free syrup. Nutrition Facts Serving Size (Without Walnuts) Amount per serving Calories 309 Total Fat1g Total Carb35g Protein40g Sweet Potato Pancakes Recipe (61.7 KB) PDF Walden Farms Sugar Free Syrup 2/ Bacon 'n Cheese Sweet Potato This meal is quick, easy and a great way to refuel after a grueling workout! Ingredients 1 medium baked Sweet Potato 1/2 cup Cottage Cheese 2 tbsp Low-Fat Mozzarella Cheese, shredded 2 slices Turkey Bacon (cut into small pieces) 1 tbsp crushed Red Pepper chopped Broccoli, to garnish Directions Top sweet potato with cottage cheese, mozzarella cheese, chopped broccoli, turkey bacon and crushed red pepper. Microwave for 1.5-2 minutes, or until cheese is melted. Nutrition Facts Serving Size (1) Amount per serving Calories 296 Total Fat4g Total Carb40g Protein25g Bacon 'n Cheese Sweet Potato Recipe (60.9 KB) PDF 3/ Sweet and Spicy Sweet Potato Soup This modified Rachel Ray recipe is flavorful, clean and filling. Yum Yum! Ingredients 2 medium Carrots, peeled 2 stalks Celery 1 large Onion, peeled and halved 3 tbsp Enchilada Sauce 2 cloves Garlic, chopped Salt and Black Pepper 1 Bay Leaf 5 cups Chicken Stock 1 large baked Sweet Potato, cubed Fat free Greek Yogurt for garnish Directions Heat a soup pot over medium-high heat and spray with Olive Oil Pam. Add carrots, celery and onion and cook for 5 minutes. Add the garlic, chipotle, and enchilada sauce and stir to combine. Stir in salt, pepper and a bay leaf and cook for 1 minute. Add stock, cover and raise heat to high. Bring the stoup to a boil, remove cover, and simmer for 10 minutes. Add chicken and sweet potato and simmer 5 minutes or until sweet potatoes are tender and chicken is cooked through. Garnish with dollop of Greek yogurt. Nutrition Facts Serving Size (5) Amount per serving Calories 207 Total Fat3g Total Carb15g Protein30g Sweet and Spicy Sweet Potato Soup Recipe (88.9 KB) PDF 4/ Sweet Potato Fries/Chips Sweet potato chips/fries make a great side dish. I like to top them with cinnamon, nutmeg, and Splenda for a sweet version, or Cajun seasoning, salt and pepper for savory. Here is the basic recipe -- season as you please. Ingredients 16 oz Sweet Potatoes Choice of seasonings Directions Preheat oven to 425. Cut up sweet potatoes (fries, wedges, whatever you prefer). Season and spray pan and sweet potatoes with Olive Oil Pam. Bake for 15-20 minutes or until golden brown. Nutrition Facts Serving Size (4) Amount per serving Calories 109 Total Fat1g Total Carb23g Protein2g Sweet Potato Fries/Chips (12.1 KB) PDF 5/ Sweet Potato Stir Fry After doing some research and experimentation with purple sweet potatoes, I found they are not quite as sweet as orange sweet potatoes, but are great for more savory dishes, like stir fry. Their purple skin also makes them a great source of antioxidants and adds some fun and color to your food. Ingredients 4 oz Pork Chop 4 oz Japanese sweet potato, sliced lengthwise ¾-inch thick 1 cup cut Cabbage (I like purple, for the color) 1/2 cup Cauliflower (again, purple) 1/2 cup Broccoli Salt and Pepper, to taste Directions Place sweet potatoes in oven at 425 for 15 minutes. Meanwhile, cook pork chop on medium heat until done. Add cabbage, broccoli and cauliflower to skillet and cook until cabbage is wilted. Mix with pork, sweet potato and eggplant and season with salt and pepper. Nutrition Facts Serving Size (1) Amount per serving Calories 296 Total Fat4g Total Carb30g Protein35g Sweet Potato Stir Fry (12.5 KB) PDF 6/ Sweet Potato Bread This bread recipe is good for both the body and the soul. Enjoy! Ingredients 8 oz mashed Sweet Potato, without skin 2 scoops Vanilla Whey 1 cup Oat Bran 2 Egg Whites 2 tbsp Milk 1/4 cup chopped Walnuts (optional) 1/2 cup Splenda 1 tsp Nutmeg 1 tsp Vanilla 1 Tbsp Cinnamon Directions Preheat oven to 350°F. Spray 9x5x3-inch loaf pan with olive oil Pam. Mix whey and oat bran into medium bowl. Beat splenda, eggs and vanilla to blend in large bowl. Mix in sweet potato. Add dry ingredients and walnuts and stir well. Transfer batter to prepared pan. Bake until tester inserted into center comes out clean, about 30 minutes. Cool bread in pan on rack 15 minutes. Nutrition Facts Serving Size (8) Amount per serving Calories 89 Total Fat1g Total Carb14g Protein8g drummer1 is offline Add to drummer1's Reputation Add Infraction for drummer1 Report Post IP Edit/Delete Message