Tag: Heart health

Roasted sweet potatoes are a classic dish to bring to your table for any gathering, but it’s particularly inviting during fall or winter months. The colors are warm and gorgeous and it makes a nice impression served in a large, wide dish. This recipe works as a side dish as well as a main dish, especially if you add tofu.

Remember to roast the vegetables in a large, wide pan so the steam coming off the veggies evaporates instead of cooking adjacent items. Otherwise, you’ll get boiled potatoes and onions instead of roasted ones.

Ingredients

4 medium sweet potatoes, cubed
1 large Vidalia onion, sliced thinly
1/4 cup raw cashews
4 to 5 cups kale, washed, stripped and chopped
1/2 teaspoon salt
1/4 cup dried cranberries
1 carton tofu
1 tablespoon and 1 teaspoon olive oil

Directions

1. Mix together potatoes, onion, cashews and 1 tablespoon olive oil in a large bowl. Transfer to large paella pan and roast at 375°F for 45 minutes. Stir gently every 15 minutes.
2. While veggies are roasting, mix kale, cranberries, 1 teaspoon olive oil and 1/2 teaspoon salt in a bowl. Set aside.
3. Chop tofu in half and cut into 1/2 inch cubes. Set aside.
4. Once the sweet potatoes are cooked through and the onions are turning brown, remove from oven and allow to sit for 10 to 15 minutes. Stir in the tofu, kale and cranberries. Serves 6.

Nutrition Information (per serving)

Calories: 250
Total fat: 11g
Saturated fat: 1.5g
Protein:14g
Carbohydrates: 29g
Total Sugars: 11g (includes 2g added sugar)
Dietary fiber: 4g
Cholesterol: 0mg
Sodium:240 mg
Potassium: 644 mg

Source: Roxanne B. Sukol, MD, Your Health Is on Your Plate.