YAM DIP

YAM DIP

Makes 2 1/2 cups.

1 pint nonfat plain yogurt

1 package onion soup mix

1/2 cup fresh yams (sweet potatoes), cooked and mashed or 1/2 (15 oz.) can yams, drained and mashed

Mix ingredients together and chill.

Serve with fresh vegetables.

Per serving: 

CAL 54; 

FAT .3g; 

PROTEIN 3.3g; 

CARB 9.5g; 

CHOL .9mg

SAVORY SWEET POTATO BISCUITS

SAVORY SWEET POTATO BISCUITS 

You can quickly whip up these biscuits with ingredients found in your pantry.
By including yams, you're including nutrition.

Makes 20 biscuits.

1 (15 oz.) can sweet potatoes (yams), drained and mashed

4 cups all-purpose baking mix *add your favorite unflavored protein powder to boost the protein for this recipe. adjust nutritional values accordingly.

1 tbsp. parsley flakes

1 tsp. Chef Paul Prudhomme's Poultry Magic

3/4 cup skim milk

3 tbsp. margarine, softened

Preheat oven to 450 degrees.

In a large bowl, mix the mashed yams with the baking mix, parsley and Poultry Magic.

Add milk and margarine to the mixture, stirring until blended.

Roll on floured surface to 1-inch thickness.

Cut with a 2-inch cutter or a glass and place on baking sheet.

Bake for 10 to 12 minutes or until golden brown.

Per serving: 

CAL 135 (33% from fat); 

FAT 5g; 

PROTEIN 2.3g; 

CARB 19.6g; 

CHOL 0.15mg; 

SODIUM 344mg

LAMB CHOPS W/ SWEET POTATO CHUTNEY

Lamb Chops With Sweet Potato Chutney

Chutney (Hindi: चटनी, Urdu: چٹنی) is a loan word incorporated into English from Hindi-Urdu describing a condiment used in South Asia and other South Asian cuisines. Chutneys usually contain an idiosyncratic but complementary spice and vegetable mix.
Chutneys are wet or dry, having a coarse to fine texture. The Anglo-Indian loan word refers to fresh and pickled preparations indiscriminately, with preserves often sweetened. At least several Northern Indian
American and European styled chutneys are usually fruit, vinegar and sugar, cooked down to a reduction. Flavorings are always added to the mix. These may include sugar, salt, garlic, tamarind, onion, or ginger.

Total Time: 25 mins

Ingredients

• 8 lamb rib chops, cut 1 inch thick, or loin chop
• 1/3 cup(s) shallot(s)
• 1/4 teaspoon pepper, red, crushed
• 1/4 cup(s) sugar, brown (packed)
• 1/4 cup(s) vinegar
• 2 tablespoon cranberries, dried
• 1/2 teaspoon ginger, fresh
• 1 medium potato(es), sweet

Preparation

1. Trim fat from chops. In a small bowl combine the shallots and red pepper. Reserve 2 tablespoons of the shallot mixture for chutney. Sprinkle the remaining shallot mixture evenly over chops; rub in with your fingers. Place chops on the unheated rack of a broiler pan. Set aside.

2. For chutney, in a medium saucepan combine the 2 tablespoons shallot mixture, the brown sugar, vinegar, dried cranberries, and ginger. Stir in sweet potato. Bring to boiling; reduce heat. Simmer, covered, for 10 minutes, stirring occasionally.

3. Meanwhile, broil chops 3 to 4 inches from the heat until desired doneness, turning once halfway through broiling. (Allow 6 to 9 minutes for medium-rare and 7 to 11 minutes for medium doneness.) Serve the chops with the chutney.

Nutritional Info (Per serving):

Calories: 317, 

Saturated Fat: 4g, 

Sodium: 83mg, 

Dietary Fiber: 1g, 

Total Fat: 11g, 

Carbs: 24g, 

Cholesterol: 97mg, 

Protein: 30g

Exchanges: 

Starch: 0.5, 

Other Carb: 1, 

Lean Meat: 3.5

Carb Choices: 1.5

SWEET POTATO CABBAGE SLAW

Sweet Potato Cabbage Slaw

Ingredients:

2 tablespoons canola oil
1 tablespoon lime juice
1 1/2 teaspoons toasted sesame oil
1/2 teaspoon salt
3 cups coarsely grated peeled sweet potato, (about 1 large)
3 cups thinly shredded napa, or Savoy cabbage
4 scallions, trimmed and thinly sliced
1 teaspoon finely minced serrano, or jalapeno pepper with seeds (optional)

Ingredients:

Whisk canola oil, lime juice, sesame oil and salt in a large bowl. Add sweet potato, cabbage, scallions and serrano (or jalapeno), if using; toss to combine. Serve immediately.

Makes 6 Servings (1 Cup Per Serving)

Nutritional Info Per Serving: 
82 calories; 
6 g fat; 
0 mg cholesterol; 
7 g carbohydrates;
1 g protein; 
1 g fiber; 
212 mg sodium

Grilled Sweet Potatoes 

Preparation time: 5 min	Servings: 4
Cooking time: 45 min

Ingredients:

1-1/3 tbsp brown sugar

2 large sweet potatoes, scrubbed and cut in half lengthwise

4 sheets heavy duty aluminum foil

1-1/3 tbsp unsalted butter 

 

Cooking Directions:

Prepare grill. Arrange sweet potato halves cut side up on individual sheets of aluminum foil. Sprinkle with salt and pepper to taste, dot with butter and sprinkle with brown sugar. Wrap tightly. Grill 45 minutes, turning frequently until potatoes are tender. 

 

Nutrition Facts

Calories 97

% Calories From Fat 36.2%

Total Fat 3.9g

Saturated Fats 2.4g

Mono-unsaturated Fats 1g

Poly-unsaturated Fats 0.2g

Cholesterol 10mg

Sodium 22mg

Total Carbohydrates 15g

Dietary Fiber 1.9g

Sugar 6.6g

Protein 1.2g