Sweet potato offers a nice substitute from regular spuds. They are rich in beta-carotene and lower in starch than the regular stock:
Amount Per 100 grams1 sweetpotato, 5″ long (130 g)1 cup, cubes (133 g)1 cup, cubes (133 g)
|
Calories 114 |
Total fat 0.1 g | 0% |
Saturated fat 0 g | 0% |
Polyunsaturated fat 0 g | |
Monounsaturated fat 0 g | |
Cholesterol 0 mg | 0% |
Sodium 73 mg | 3% |
Potassium 448 mg | 12% |
Total Carbohydrate 27 g | 9% |
Dietary fiber 4 g | 16% |
Sugar 6 g | |
Protein 2.1 g | 4% |
Vitamin A | 377% | Vitamin C | 5% |
Calcium | 4% | Iron | 4% |
Vitamin B-6 | 15% | Vitamin B-12 | 0% |
Magnesium | 8% |
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
Sweet potato, cooked, baked in skin, without salt
http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2667/2
Recipe:
1)Clean and peel the skin from a sweet potato or two
2)Spray a baking sheet with olive oil
3)Slice the yams 1/4″ thick in cross sections along the potato and place on sheet
Spray over top with olive oil and add salt and pepper to taste. Cook for 30 minutes at 400F to 450F in a convection oven (ovens may vary).
Remove, check if cooked and let cool. Serve as a side dish or a nutritious snack –ENJOY!