Sweet Potatoes & Carrots
1. Sesame Carrots & snap Peas
6 oz Baby carrots
6 oz Sugar snap peas
1 tbsp soy sauce, reduced sodium
1 tbsp toasted sesame oil
1 tsp sesame seeds
Ground pepper to taste
Place the carrots and peas in a microwave safe bowl along with 2 tbsp water, cover with plastic wrap or a microwave safe lid. Microwave on high for 3-5 minutes until carrots are consistency you like (I prefer mine crunchy). If you happen to have a microwave steamer, use that!
Remove veggies from microwave and drain any remaining water. Add the soy sauce, sesame oil, sesame seeds, and ground pepper (if desired). Toss to coat and serve warm. Makes 4 servings.
I buy the prepackaged carrot/pea combo in the store and just steam them in the bag, then add the sauce. Fast, easy, yummy recipe!
6 oz Sugar snap peas
1 tbsp soy sauce, reduced sodium
1 tbsp toasted sesame oil
1 tsp sesame seeds
Ground pepper to taste
Place the carrots and peas in a microwave safe bowl along with 2 tbsp water, cover with plastic wrap or a microwave safe lid. Microwave on high for 3-5 minutes until carrots are consistency you like (I prefer mine crunchy). If you happen to have a microwave steamer, use that!
Remove veggies from microwave and drain any remaining water. Add the soy sauce, sesame oil, sesame seeds, and ground pepper (if desired). Toss to coat and serve warm. Makes 4 servings.
I buy the prepackaged carrot/pea combo in the store and just steam them in the bag, then add the sauce. Fast, easy, yummy recipe!
2. Baked Chipotle Sweet Potato Fries
1 medium sweet potato
2 teaspoons olive oil
1 teaspoon sea salt
1 teaspoon ground chipotle chili
1 teaspoon garlic powder
Directions
1. Preheat oven to 425°.
2. In a medium bowl, toss sweet potatoes with olive oil, salt, garlic powder and chipotle chile
powder.
3. Spread potatoes on a baking sheet. Avoid crowding so potatoes get crisp. Bake 15 minutes. Turn
and bake an additional 10-15 minutes. Ovens may vary so keep an eye on them and be sure to
cut all the potatoes the same size to ensure even cooking.
Nutrition Facts (I'll warn you: high in sodium but you can always reduce the salt)
Serving Size: 1/2 recipe (76 g)
Servings Per Recipe: 2
Calories 103.8
Calories from Fat 42
Amount Per Serving % Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.7g 3%
Cholesterol 0.4mg 0%
Sugars 2.7 g
Sodium 1213.4mg 50%
Total Carbohydrate 14.5g 4%
Dietary Fiber 2.2g 8%
Sugars 2.7 g 11%
Protein 1.4g 2%
2 teaspoons olive oil
1 teaspoon sea salt
1 teaspoon ground chipotle chili
1 teaspoon garlic powder
Directions
1. Preheat oven to 425°.
2. In a medium bowl, toss sweet potatoes with olive oil, salt, garlic powder and chipotle chile
powder.
3. Spread potatoes on a baking sheet. Avoid crowding so potatoes get crisp. Bake 15 minutes. Turn
and bake an additional 10-15 minutes. Ovens may vary so keep an eye on them and be sure to
cut all the potatoes the same size to ensure even cooking.
Nutrition Facts (I'll warn you: high in sodium but you can always reduce the salt)
Serving Size: 1/2 recipe (76 g)
Servings Per Recipe: 2
Calories 103.8
Calories from Fat 42
Amount Per Serving % Daily Value
Total Fat 4.6g 7%
Saturated Fat 0.7g 3%
Cholesterol 0.4mg 0%
Sugars 2.7 g
Sodium 1213.4mg 50%
Total Carbohydrate 14.5g 4%
Dietary Fiber 2.2g 8%
Sugars 2.7 g 11%
Protein 1.4g 2%
3. Baked Carrots
Ingredients
12 carrots
3 tablespoons good olive oil
1 1/4 teaspoons kosher salt
1/2 teaspoons freshly ground black pepper
2 tablespoons minced fresh dill or parsley
Directions
Preheat the oven to 400 degrees F.
If the carrots are thick, cut them in half lengthwise; if not, leave whole. Slice the carrots diagonally in 1 1/2-inch-thick slices. (The carrots will shrink while cooking so make the slices big.) Toss them in a bowl with the olive oil, salt, and pepper. Transfer to a sheet pan in 1 layer and roast in the oven for 20 minutes, until browned and tender.
Toss the carrots with minced dill or parsley, season to taste, and serve.
Per serving: Calories:110; Total Fat: 7 grams; Saturated Fat:1 gram; Protein: 1 gram; Total carbohydrates:12 grams; Sugar: 6 grams; Fiber: 3.5 grams; Cholesterol: 0 milligrams; Sodium: 484 milligrams
No comments:
Post a Comment