Preparation: Preheat oven to 400 degrees, peel sweet potatoes, then cut into ½ inch slices, spray cooking oil directly on baking sheet, place sweet potato slices on baking sheet, sprinkle with cinnamon and sugar (if desired), bake for 45-60 min and enjoy!
Total Fat 7g
Saturated Fat 1g
Total Carbohydrate 18g
Dietary Fiber 1g
Vitamin A 133%
Vitamin C 0%
1 ½ to 2 lb boneless beef chuck pot roast
1 tablespoon cooking oil
1 medium onion, sliced
4 medium sweet potatoes, peeled and quartered (1 ¼ pounds)
¾ cup water
1 ½ teaspoons instant beef bouillon granules
¼ teaspoon celery seed
¼ teaspoon ground cinnamon
¼ teaspoon pepper
2 tablespoons cornstarch
2 tablespoons cold water
Apple wedges (optional)
Trim the fat from the pot roast. In a large skillet brown roast on all sides in hot oil. Drain well.
Place the onion, then sweet potatoes in the crockpot. Place meat atop vegetables. (Cut roast, if necessary to fit.)
In a small bowl combine water, bouillon granules, celery seed, cinnamon, and pepper. Pour over meat and vegetables.
Cover; cook on low-heat setting for 8 to 10 hours or on high-heat setting for 4 to 5 hours
Remove meat and vegetables from cooker and place on platter; reserve juices. Skim fat from juices. Pass juices. Or, for gravy, pour juices into a glass measuring cup. If necessary, add water to equal 2 cups of juice. In a saucepan stir cornstarch into 2 tablespoons cold water; add juices. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more. Serve gravy with roast and vegetables. Garnish with apple wedges if desired.
If you prefer, skip the gravy and spoon the juices over the meat.
Nutritional Information per serving: Calories 328
Fat 10 g total
Protein 30 g
Carbohydrate 30 g
Sodium 282 mg
Potassium 655 mg
Dice hard vegetables (potatoes, sweet potatoes, carrots, onions, winter squash and/or rutabagas), and place them in the bottom of the slow cooker insert.
Cut any meat you’re adding into bite-sized bits and add it on top of the vegetables. Stick with fresh meats; processed meats like ham, corned beef and sausage can contain upwards of 1,000 milligrams of sodium per serving.
Season with fresh or dried herbs.
Add tender vegetables like corn, peas and okra.
Cover with sodium-free bouillon dissolved in water. For creamy soups or chowders, stir in a half cup of heavy whipping cream (liquid, not whipped), or 1 cup of half-and-half or evaporated milk.
Cook on high for 6 to 8 hours (or on low for 10 to 12 hours).
Total Fat 1g
Saturated Fat 0g
Total Carbohydrate 15g
Dietary Fiber 3g
Vitamin A 44%
Vitamin C 2%
2 medium potatoes
2 medium sweet potatoes
1/2 large onion, peeled
2 large eggs
1/4 cup ﬂour
1 teaspoon salt
1/4 teaspoon black pepper
2 tablespoons oil
1. Grate potatoes and onion using the largest holes ofa four-sided grater.
2. Combine in a small bowl; add eggs, ﬂour, salt, and pepper and mix well.
3. Heat oil in a large nonstick skillet over medium-high heat. Drop batter by heaping
tablespoonfuls into the pan.
4. Cook until golden brown around the edges, about 3 minutes. Turn pancakes over, press
lightly with spatula, and cook about 3 minutes more.
5. Continue cooking pancakes until batter is used up.
6. Top with sour cream or applesauce. Number of servings: 12
Amount per serving: 1 pancake
Sodium 230 mg
Total Carbohydrate 19g