Posted on: Wednesday, January 26, 2005
SEVEN OR LESS
Keep sweet potatoes cooking to add flavor
By Sarah Fritschner
Louisville (Ky.) Courier-Journal
The longer sweet potatoes cook, the sweeter and softer they become.
Pam Spaulding Gannett News Service Sweet potatoes rank in the stratosphere for their cancer- and heart disease-fighting elements and if you are microwaving one at work for a midafternoon snack, you should just keep doing that. They're great at filling you up without causing the insulin spike-and-dive that sweets are famous for.
If you'd like to develop a little more of the sweetness that the potatoes are famous for, cook them more slowly, using a conventional oven. Cutting them in chunks helps reduce the cooking time.
CUMIN-ROASTED SWEET POTATOES
Heat oven to 400 degrees. Peel sweet potatoes and cut into 1-inch (or so) chunks. Place sweet potatoes on a wide, shallow baking sheet. Drizzle with olive oil, and then toss (use your hands) to coat the chunks with the oil. Place in the oven and bake for 40 minutes, stirring every 10.
As potatoes bake, combine remaining ingredients in a small dish. When the potatoes have baked 20 minutes, drizzle seasoning over them and stir to coat. Continue baking 20 minutes, stirring once, or until the sweet potatoes are soft. Serve with chicken and broccoli or green beans.
Serves 4.
For oven-roasted chicken breast: Scoot the potatoes to one side of the roasting pan and place four boneless, skinless, chicken breast halves of even thickness on the pan. Sprinkle with salt, pepper and dried thyme. Drizzle with a little olive oil, and bake 20 minutes.
• Per serving (for sweet potatoes): 205 calories, 7 grams fat, 3 grams protein, 34 grams carbohydrate, 4 grams fiber, 286 milligrams sodium. With chicken, add: 281 calories, 6 grams fat, 55 grams protein, trace fiber, 420 milligrams sodium.
You can rush the process in the microwave for instance and you'll still get the same off-the-charts nutrition benefits that help sweet potatoes please dieters, but you won't get the silky texture and incredible flavor you get from a slow-roasted sweet potato.
Slow cooking adds a sweeter flavor to cumin-roasted sweet potatoes. Sweet potatoes contain cancer- and heart disease-fighting elements.