EAT WELL
Eat the right way! Here are some ideas for proper nutrition.
• 10 Bean Soup
• Bacon and Goat Cheese Salad
• Brussel Sprouts with Apples
• Garlic Scallops
• Glazed Beets and Cabbage with
Pepper-Toasted Pecans
• Herb Chicken
• Herb topped Salmon
• Turkish Lamb Kebobs
• London Broil
• Seared Tuna
• Shrimp Kebobs
• Spiced Sweet Potato Casserole
• Spinach and Chick Pea Salad
• Tuna Tuscan Style
Eat the right way! Here are some ideas for proper nutrition.
• 10 Bean Soup
• Bacon and Goat Cheese Salad
• Brussel Sprouts with Apples
• Garlic Scallops
• Glazed Beets and Cabbage with
Pepper-Toasted Pecans
• Herb Chicken
• Herb topped Salmon
• Turkish Lamb Kebobs
• London Broil
• Seared Tuna
• Shrimp Kebobs
• Spiced Sweet Potato Casserole
• Spinach and Chick Pea Salad
• Tuna Tuscan Style
Spiced Sweet Potato Casserole
1/3 cup packed brown sugar
2 tablespoons butter
2 tablespoons orange juice concentrate
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
2 large eggs
1/4 cup chopped pecans
1.Preheat oven to 350°.
2.Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 16 minutes or until tender, rearranging potatoes after 8 minutes. Let stand 5 minutes.
3.Cut each potato in half lengthwise; scoop out pulp into a large bowl. Discard skins. Add sugar and next 5 ingredients (sugar through nutmeg), and beat with a mixer at low speed until combined. Add eggs; beat until smooth. Spoon mixture into a 1 1/2-quart baking dish; sprinkle with pecans. Bake at 350° for 45 minutes or until thoroughly heated.
Makes 8 servings.
Dietary Information:
NUTRITION PER SERVING: CALORIES 220(29% from fat); FAT 7g (sat 2.5g,mono 2.9g,poly 1.1g); PROTEIN 3.8g; CHOLESTEROL 61mg; CALCIUM 53mg; SODIUM 206mg; FIBER 3.8g; IRON 1.1mg; CARBOHYDRATE 36.8g Ingredients:
3 pounds sweet potatoes1/3 cup packed brown sugar
2 tablespoons butter
2 tablespoons orange juice concentrate
1 1/2 teaspoons ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground nutmeg
2 large eggs
1/4 cup chopped pecans
Directions:
You can assemble this casserole in its baking dish and store it, covered, in the refrigerator for up to a day.1.Preheat oven to 350°.
2.Pierce potatoes with a fork; arrange in a circle on paper towels in microwave oven. Microwave at HIGH 16 minutes or until tender, rearranging potatoes after 8 minutes. Let stand 5 minutes.
3.Cut each potato in half lengthwise; scoop out pulp into a large bowl. Discard skins. Add sugar and next 5 ingredients (sugar through nutmeg), and beat with a mixer at low speed until combined. Add eggs; beat until smooth. Spoon mixture into a 1 1/2-quart baking dish; sprinkle with pecans. Bake at 350° for 45 minutes or until thoroughly heated.
Makes 8 servings.