fireman
05-26-2001, 09:41 AM
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Sweet Potato Stir-fry
When you're choosing recipes for your holiday table, don't pass up this one.
Diced sweet potatoes are stir-fried and sweetened with golden raisins, spices,
and coconut; pomegranate seeds, stirred in at the last minute, are a gleaming,
jewel-bright accent.
Ingredients:
3 large oranges (about 1 3/4 lbs./795 g total)
About 24 large spinach leaves (about 2 oz./55 g total),
rinsed and crisped
1/2 cup (120 ml) fat-free reduced-sodium chicken broth
(or use canned vegetable broth)
1/2 cup (75 g) golden raisins
1/4 cup (60 ml) orange juice
2 teaspoons honey
1/8 teaspoon each ground cloves and ground nutmeg
2 teaspoons salad oil
2 large sweet potatoes or yams (about 1 lb./455 g total),
peeled and cut into 1/4-inch (6-mm) cubes
1/4 cup (20 g) sweetened shredded coconut
1/3 cup (55 g) pomegranate seeds
Instructions:
Preparation time: About 15 minutes
Cooking time: About 15 minutes
Cut off and discard peel and all white membrane from oranges;
then cut fruit crosswise into thin slices. Cover and set aside.
Arrange spinach leaves on a rimmed platter; cover and set aside.
In a bowl, stir together broth, raisins, orange juice, honey,
cloves, and nutmeg; set aside.
Heat oil in a wide nonstick frying pan or wok over medium-high heat.
When oil is hot, add sweet potatoes and 2 tablespoons (30 ml) water;
stir-fry until potatoes begin to brown and are just tender-crisp to
bite (about 7 minutes). Add water, 1 tablespoon (15 ml) at a time,
if pan appears dry. Add broth mixture to pan; cover and cook until
potatoes are just tender to bite (about 5 minutes). Uncover and
stir-fry until liquid has evaporated. Remove pan from heat and
stir in coconut and 1/4 cup (40 g) of the pomegranate seeds.
Arrange orange slices over spinach leaves on platter.
Spoon potato mixture over oranges; sprinkle with remaining
pomegranate seeds.
Yield: Makes 4 servings.
Nutrition information:
Per serving: 284 calories (13% calories from fat), 4 grams total fat, 2 grams saturated fat, 0 milligrams cholesterol,
117 milligrams sodium, 61 grams carbohydrates, 8 grams fiber,
4 grams protein, 108 milligrams calcium, 1 milligram iron
Sweet Potato Stir-fry
When you're choosing recipes for your holiday table, don't pass up this one.
Diced sweet potatoes are stir-fried and sweetened with golden raisins, spices,
and coconut; pomegranate seeds, stirred in at the last minute, are a gleaming,
jewel-bright accent.
Ingredients:
3 large oranges (about 1 3/4 lbs./795 g total)
About 24 large spinach leaves (about 2 oz./55 g total),
rinsed and crisped
1/2 cup (120 ml) fat-free reduced-sodium chicken broth
(or use canned vegetable broth)
1/2 cup (75 g) golden raisins
1/4 cup (60 ml) orange juice
2 teaspoons honey
1/8 teaspoon each ground cloves and ground nutmeg
2 teaspoons salad oil
2 large sweet potatoes or yams (about 1 lb./455 g total),
peeled and cut into 1/4-inch (6-mm) cubes
1/4 cup (20 g) sweetened shredded coconut
1/3 cup (55 g) pomegranate seeds
Instructions:
Preparation time: About 15 minutes
Cooking time: About 15 minutes
Cut off and discard peel and all white membrane from oranges;
then cut fruit crosswise into thin slices. Cover and set aside.
Arrange spinach leaves on a rimmed platter; cover and set aside.
In a bowl, stir together broth, raisins, orange juice, honey,
cloves, and nutmeg; set aside.
Heat oil in a wide nonstick frying pan or wok over medium-high heat.
When oil is hot, add sweet potatoes and 2 tablespoons (30 ml) water;
stir-fry until potatoes begin to brown and are just tender-crisp to
bite (about 7 minutes). Add water, 1 tablespoon (15 ml) at a time,
if pan appears dry. Add broth mixture to pan; cover and cook until
potatoes are just tender to bite (about 5 minutes). Uncover and
stir-fry until liquid has evaporated. Remove pan from heat and
stir in coconut and 1/4 cup (40 g) of the pomegranate seeds.
Arrange orange slices over spinach leaves on platter.
Spoon potato mixture over oranges; sprinkle with remaining
pomegranate seeds.
Yield: Makes 4 servings.
Nutrition information:
Per serving: 284 calories (13% calories from fat), 4 grams total fat, 2 grams saturated fat, 0 milligrams cholesterol,
117 milligrams sodium, 61 grams carbohydrates, 8 grams fiber,
4 grams protein, 108 milligrams calcium, 1 milligram iron