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Tag Archives: Sweet potato

Cinnamon Sugar Sweet Potato Fries

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I love fries. Who doesn’t? I found this recipe in an old Weight Watchers magazine.

1 1/2 Tbsp sugar

1 tsp cinnamon

2 sweet potatoes (1 lb each)

1/2 tsp salt

Preheat oven to 425. Line large rimmed baking sheet with silicone baking mat or parchment paper.

Combine sugar and cinnamon in small bowl; set aside.

Peel potatoes and cut lengthwise into 1/2 inch thick slices; cut each slice into 1/2 inch thick sticks (you should have 48 fries). Spread fries on prepared pan, making sure they do not touch or overlap. Spray with nonstick spray and sprinkle with salt.

Bake 20 minutes. Remove pan from oven; spray fries with nonstick spray and sprinkle with half of the sugar mixture. Flip fries and spray with nonstick spray and sprinkle with remaining sugar mixture. Bake 10 minutes longer. Remove from ove, toss well and bake until brown and tender, about 5 more minutes. Transfer to a wire rack and cool several minutes before serving.

Serving size: 8 fries per person

144 calories, 8 g total fat, 9 g sat fat, 277 mg sodium, 34 g total carbs, 9 g sugar, 5 g fiber, 2 g protein

Points Plus: 4


Sweet Potato Biscuits

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Being Southern I love biscuits and sweet potatoes. These are wonderful and remind me of my Daddy.

3 cups self-rising flour, White Lily
3/4 cup buttermilk
3/4 cup sweet potato, baked
1/4 cup vegetable shortening
2 tablespoons butter
2 tablespoons sugar
2 teaspoons cinnamon

1. Mix flour, sugar and cinnamon together.

2. Add in buttermilk, sweet potato and shortening.

3. Mix well until dough is no longer sticky but is holding together well. You may have to add a little more flour to the bowl for this but do it in pinches so as not to make it too dry.

4. Lay down a sheet of wax paper and dust with flour. Place dough on wax paper and pat out dough to 1/2 inch thickness. Cut biscuits out with a cookie cutter or a cup or whatever.

5. Put uncooked biscuits on sprayed sheet pan.

6. Bake at 450 for about 5 minutes. Pull from oven and rub tops with butter. Place back in oven and allow to finish cooking until golden brown. (Should take about 5 more mins or so. Keep a careful eye on them!)4

Serves 12.

Per Serving (excluding unknown items): 190 Calories; 7g Fat (31.8% calories from fat); 4g Protein; 28g Carbohydrate; 1g Dietary Fiber; 6mg Cholesterol; 434mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 0 Non-Fat Milk; 1 1/2 Fat; 0 Other Carbohydrates.

Savory Sweet Potatoes

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These are not sweet-sweet potatoes. They’re savory. They play well with the sweetness of the potato. A nice counter-balance. I love sweet ones but sometimes a change is nice.

savory sweet potatoes

4 medium sweet potatoes, peeled and cubed
2 tablespoons butter
4 cloves garlic
olive oil spray
1/2 cup 1% low-fat milk
1 tablespoon light sour cream
salt and pepper, to taste
2 teaspoons parmesan cheese, grated

1. Place cloves of garlic in aluminum foil and spray with olive oil spray and make a packet. Roast in oven at 450 for 30 minutes.

2. Boil sweet potatoes in salted water until tender. Drain.

3. While still warm place potatoes and garlic in a bowl. Add butter, milk and sour cream. Either whip with mixer or use potato masher to mash. Add salt and pepper to taste. Top with grated parmesan cheese.

5 servings.

Per Serving (excluding unknown items): 165 Calories; 5g Fat (28.1% calories from fat); 3g Protein; 27g Carbohydrate; 3g Dietary Fiber; 14mg Cholesterol; 74mg Sodium.

Exchanges: 1 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

Light Sweet Potato Casserole

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3 pounds sweet potatoes, peeled and chopped
1/3 cup 2% low-fat milk
1/4 cup Egg Beaters® 99% egg substitute
3 tablespoons brown sugar, packed
1/2 teaspoon salt
1/2 teaspoon vanilla extract
1/4 teaspoon cinnamon, ground
3 tablespoons Butter Buds®

1. Place sweet potatoes in a large saucepan or Dutch oven; cover with water. Bring to a boil. Reduce heat; cover and cook for 25-30 minutes or until tender. Drain.

2. In a large bowl, beat the sweet potatoes, milk, egg substitute, brown sugar, salt, Butter Buds and vanilla until smooth.

3. Transfer to a 1-1/2-qt. baking dish coated with cooking spray. Sprinkle with cinnamon. Bake, uncovered, at 350° for 25-30 minutes or until heated through.

Serves 6.

222 calories.

2 1/2 starches/breads, 1/2 other carb.

This is a recipe adapted from one from Taste of Home.