Posts tagged sweet potato

Garlic Sweet Potato Mash

Garlic Sweet Potato Mash

Recipe: Garlic Sweet Potato Mash

Ingredients

  • 2 lbs sweet potatoes, peeled & cubed
  • 1 tbsp butter
  • 3 cloves garlic, crushed
  • 1/2 cup skim milk
  • 2 tbsp light sour cream
  • salt and fresh cracked ground pepper, to taste

Instructions

  1. In a large pot boil sweet potatoes in salted water until tender, about 20 minutes. Drain in a colander.
  2. Meanwhile, melt butter and sauté garlic until lightly golden. Return potatoes to the pan, add milk and sour cream; mash until smooth and creamy. Adjust salt and pepper to taste.

Preparation time: 10 minute(s)

Cooking time: 20 minute(s)

Number of servings (yield): 4

Inspired By: Garlic Sweet Potato Mash

Salmon Moqueca

Salmon Moqueca

Recipe: Salmon Moqueca

Moqueca is a traditional Brazilian fish stew. Different fish can be used including cod, sea bass, or snapper.

Ingredients

Fish and marinade:
  • 1 1/2 pound wild salmon fillets
  • 28 oz. can of peeled whole tomatoes, undrained
  • 1 onion, peeled quartered
  • 1 cup cilantro
  • 2 garlic cloves
  • 1 Serrano chile pepper with seeds
  • 1/4 cup lime juice
  • 1 teaspoon sea salt
For the stew:
  • 12 oz sweet potato, peeled and diced
  • 12 oz chopped zucchini
  • 1 green pepper, chopped
  • 1 red pepper, chopped
  • 1/2 cup water (or fish stock)
  • 3/4 cup light coconut milk
  • 1/2 cup minced green onion (bottom parts only) – for garnish
  • 1/2 cup cilantro, chopped – for garnish

Instructions

  1. Place fish in a shallow non-reactive (non-metal) bowl. Combine the tomatoes, onion, cilantro, garlic, chile pepper, lime juice, and salt in a blender. Process until smooth and pour over fish. Allow to marinate for 30 minutes to 1 hour.
  2. Heat a large skillet over medium heat. Spray with non-stick spray and add diced sweet potato and cook for 10-15 minutes, adding a little water if needed so it doesn’t burn, until softened. Add zucchini, green and red pepper and continue to cook until tender, about 5-7 minutes, again adding water to the pan, if needed. Add water or fish stock and stir in coconut milk. Bring to a boil, reduce heat, and simmer 2 to 3 minutes.
  3. Add fish and marinade and simmer for 10-15 minutes, or until fish flakes easily with a fork. Just before serving, stir in green onion and cilantro. Serve alone or over rice.

Number of servings (yield): 4

Inspired By: Salmon Moqueca

Sweet Potato Turkey Shepherds Pie

Sweet Potato Turkey Shepherds Pie

Recipe: Sweet Potato Turkey Shepherds Pie

Ingredients

For the potatoes:
  • 1-1/2 lbs sweet potatoes, peeled, diced
  • 3 cloves garlic
  • 1/2 cup skim milk
  • 1/4 cup reduced sodium chicken broth
  • 2 tbsp reduced fat sour cream
  • salt and pepper to taste
For the filling:
  • 1 lb 95% lean ground turkey
  • 1 tsp olive oil
  • 1 medium onion, diced
  • 1 celery stalk, chopped
  • 1 parsnip, diced
  • 2 cloves garlic, diced
  • 8 oz mushrooms, diced
  • 10 oz frozen mixed vegetables
  • 2 tbsp flour
  • 1 cup low-sodium chicken broth
  • 2 tsp tomato paste
  • 1 tsp Worcestershire sauce
  • 1 tsp freshly chopped rosemary
  • salt and pepper
  • paprika

Instructions

  1. Boil sweet potatoes and garlic in a pot of salted water until cooked and soft. Drain and mash with chicken broth, sour cream, salt and pepper.
  2. Preheat oven to 400°F.
  3. In a large saute pan brown turkey; season with salt and pepper. When cooked, set aside on a plate. Add olive oil to the pan, then add the onion and sauté one minute. Add the celery, parsnip, salt and pepper to taste; cook about 12 minutes, until celery is soft.
  4. Add garlic and mushrooms; sauté another 3-4 minutes. Add flour, salt and pepper and mix well. Add frozen vegetables, chicken broth, tomato paste, Worcestershire sauce, rosemary, cooked turkey, and mix well. Simmer on low about 5-10 minutes.
  5. In 6 oven safe individual dishes spread 1 cup of the meat mixture on the bottom of each dish. Top each with 1/2 cup mashed sweet potatoes. Use a fork to scrape the top of the potatoes to make ridges; sprinkle with paprika. Bake 20 minutes or until potatoes turn golden. Remove from oven and let it cool 10 minutes before serving.

Number of servings (yield): 6

Inspired By: Sweet Potato Turkey Shepherds Pie

Oven Fries

Oven Fries

Recipe: Oven Fries

Ingredients

  • 1 pound potatoes (any kind – sweet, red, etc)
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 1/4 teaspoon salt
  • 1/4 teaspoon pepper
  • 1/4 teaspoon paprika
  • option seasoning (see notes)

Instructions

  1. Preheat oven to 450F.
  2. Cut each potato into wedges.
  3. Toss wedges with oil, salt, pepper and any optional seasoning.
  4. Spread the potatoes on a baking sheet. They should be in a single layer and they will crisp better if the skin side is down.
  5. Bake at 450 for 30 minutes, stirring once after 20 minutes.

Personal Notes

When using white fleshed potatoes, I’ll frequently add rosemary or garlic or Italian seasoning. You then sprinkle on some Parmesan after baking. Chili powder also works well. Sweet potatoes are good with just the salt a pepper, but a small amount of chili power is also good.

Cooking time (duration): 35

Number of servings (yield): 6

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