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You say potato, I say po-tat-to!  No matter how you say it, be sure you add the sweetness.  

The sweet potato could not be more misleading for those of us wanting to control our blood sugar.   When compared to the ordinary white potato, the sweet potato is lower in carbohydrates and calories.

 The calories you save will keep your body on target for a healthy weight, while providing a powerful punch of antioxidants that are associated with disease prevention.

 

The sweet truth about how sweet potatoes can help boost your metabolism

The lower carbohydrate content and the bonus fiber  content keeps your blood sugar stable, while satisfying your appetite on less calories. The combination of these two factors (low calorie and added fiber) helps keep your body at a healthy weight and you metabolism functioning at its best.

How to get the added benefits without adding the extra calories

 The rich orange sweet potato is a great addition to any meal: baked, mashed, boiled, and flavored sweet or spicy.   But there are a few dangerously high calorie and high fat sweet potato dishes to be aware of, including the sweet potato casserole and sweet potato fries found in many restaurants. To enjoy the slimming benefits of eating a sweet potato, try making sweet potato fries at home.

Making homemade sweet potato fries can be quite simple, slice up the sweet potato in coins or wedges, spray baking sheet with Pam cooking spray and bake or broil until desired browning, season with onion, garlic, or your favorite seasoning.  Ready in about 10 minutes without any added fat.

Get an added fiber bonus by eating the skin of your potato! 

TRY THESE SWEET POTATO RECIPES

Pork Chops with Sweet Potatoes

Modified from original recipe ——- 12  best foods cookbook, Dana Jacobi 

Changes made:  substituted nonfat yogurt and skim milk in place of ½ and ½ and butter, instructed to leave skins on both sweet potatoes and apple for increased fiber, made own bread crumbs from a whole grain bread to lower GI and increase fiber. 

Ingredients:

3 medium sweet potatoes

2 Tablespoon plain nonfat yogurt

½ teaspoon Thai red chile paste

2 Tablespoons skim milk

Salt and Pepper

1 small red onion, finely chopped

½ Golden Delicious apple, finely chopped

2 slices whole grain bread, toasted and crumbled to breadcrumbs

4 (1 ½ inch thick) lean boneless center cut pork chops (5-6 oz each)

1 teaspoon paprika

¼ teaspoon onion powder

1. Preheat the oven to 400 degrees.  Roast the sweet potatoes for approximately 30 minutes or until soft.  Mashed potatoes.  There should be 3 cups.  Reduce the oven temperature to 350 degrees. 
2. For the gravy, in a bowl combine 2 1/3 cups of the sweet potatoes with the yogurt, chile paste and skim milk.  Season to taste with salt and pepper.  Spread the creamy potatoes to cover the bottom of an 8 inch square baking dish.  Set aside.
3. For the stuffing, in a second bowl, combine the remaining sweet potato within the onion, apple, and breadcrumbs.  Season to taste with salt and pepper.
4. Make a 3 ½ x 2 ½  inch pocket in each pork chop.  Pack the stuffing generously into the pockets.  Combine the paprika, ¼ teaspoon salt, and onion powder in a small bowl.  Rub 1 side of each chop with this mixture and set them seasoned side down on top of the sweet potatoes in the baking dish.  Rub the remaining seasoning on top of each chop.  Cover the pan with foil. 
5. Bake for 35 minutes.  Uncover and bake the dish for 10 minutes longer, until they are nicely browned on top. 

 

Makes 4 servings

Calories:  354

Carbohydrates:  31.3 grams

Fiber:  5 grams

Protein:  41 grams

Fat:  8 grams

Sat Fat:  2.65 gram

Ranking:  Skinny Gene Level 2

Sweet Potato Soup

12  best foods cookbook, Dana Jacobi 

Ingredients:

2 large sweet potatoes, chopped

1 small bag of baby carrots (1/2 pound)

2 medium fuji apples, chopped

1 onion, chopped

1 T Canola oil

3 C fat free, reduced sodium chicken broth

cooking spray

Instructions:

1. Chop sweet potatoes, carrots, and apples into 2-3 inch pieces and place a single layer on a baking sheet.  Coat ingredients with cooking spray and allow to roast in oven at 400 degrees Fahrenheit for ~ 30 minutes.
2. In a large pot, heat oil over medium heat and sauté onions until golden brown.  Then add roasted sweet potato, apple, carrots and chicken broth.  Bring to a boil, then reduce heat to a simmer for 20 minutes. 
3. Puree the soup in a blender.

 

Makes 4 servings

Calories:  269

Carbohydrates:  48 grams

Fiber:  8 grams

Protein:  5 grams

Fat:  7 grams

Sat Fat:  2 gram

Ranking:  Skinny Gene Level 2