Sweet Potato and Black Bean Chili
ALL ABOUT SWEET POTATOES:
Sweet potatoes have become part of the southern culinary tradition, and since they thrive in warm climates – they are considered “in season” all year long in
the Carolinas.
High in vitamins A & C and fiber, sweet potatoes are a great alternative to white potatoes.
A common misconception is that a
sweet potato is
just another name
for a yam, but in
fact they are
entirely different
vegetables. True
yams are grown in
tropical climates
and have an almost black barklike skin and white, reddish, or purple flesh.
Visit www.ncsweetpotatoes.com to learn more about
local growers and for additional healthy recipes.
Check out www.Certifiedscgrown.com for sweet potatoes farmers in South Carolina.
A delicious vegetarian chili, filling and high fiber.
2 Tablespoon vegetable oil
1 large onion, chopped
1 Tablespoon chili powder
½ teaspoon ground cumin
2 cups vegetable broth, lower sodium
2 sweet potatoes, peeled and cut into cubes (about 3 cups)
2 (14 ½ oz) cans diced tomatoes in juice, unsalted
1 (15 ½ oz) can black beans, drained and rinsed
2 teaspoon grated orange zest*
Toppings (optional):
Chopped green onions; Sour Cream
Chopped cilantro (can add 1 TBSP to chili)
Heat oil in 4 to 6 quart Dutch oven or saucepan over medium
heat. Add onion and cook, stirring often until softened –
about 3-5 minutes. Stir in chili powder and cumin, then broth
and sweet potatoes. Stir well to combine. Bring the mixture
to a gentle boil, then cover the pan and reduce heat to low.
Simmer until potatoes are almost tender, about 15 minutes.
Add tomatoes and beans, continue to simmer, uncovered
until heated through and slightly thickened. Stir in orange
zest and season to taste with salt and pepper.
Serve chili with desired toppings. Serves 4 generously
Nutrients per serving: Calories 280; Protein 7.8g; Carbohydrates 49.5g; Fiber 11.6; Total Fat 7.3g; Saturated Fat g;
Sodium 600 mg.
Food Group serving: 2 1/2 carb/bread, 1 fat, 2 veg
*Zest is just orange of the peel, avoid the white part. Remove the zest with a fine grater.
Garlic and Rosemary Sweet Potato Fries
2 large sweet potatoes (about 1 ½ - 1 ¾ lbs total), peeled and sliced into fries
2 tbsp fresh minced rosemary
2 tbsp minced garlic
4 tsp olive oil
1/2 tsp salt
Fresh black pepper
Pre-heat the oven to 425 degrees.
Combine rosemary, garlic, salt and oil on a rimmed baking sheet until you have a heavenly scented paste.
Cut the sweet potato into “fry-like” strips; then use paper towels or a clean dish cloth to pat any moisture from the cut potatoes. Toss the cut fries into the oil mixture using your hands, thoroughly coating each fry with the garlic and rosemary.
Spread the fries out on the baking sheet being sure to leave plenty of room between fries (if the fries overlap they steam instead of roast!).
Bake for 12 minutes, remove, flip and bake for another 12 minutes.
Sprinkle with salt as soon as they come out of the oven and enjoy!
Makes 4 servings:
Nutrients per servings 145 calories, 24.4 g carb, 4.6g fat, 2.1 g protein, 3.6 g fiber,
183 mg sodium
(BONUS: 3 day supply of Vitamin A!)
Exchange/Food group servings: 1 ½ Carb/bread, 1 healthy fat