Chipotle Orange Sweet Potatoes

(makes 8 servings)

Ingredients:

• 4 large sweet potatoes
  
  


• 1 small can of chipotle peppers in adobo sauce
  
  


• Juice of 1 orange
  
  


• Salt to taste.
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Bake sweet potatoes directly on oven racks until tender when pierced with a fork (about 60 minutes).
  
  


• Remove potatoes from oven, slice in quarters. Slide the potato skins off and discard. (Careful* the potatoes are very hot!)
  
  


• Place potatoes in a large bowl and mash.
  
  


• Add 2 tbsp of adobo sauce to the potatoes and blend thoroughly. (If your tongue can take it and you want a more fiery and spicier dish, mix some chopped chipotle peppers into the potatoes.)
  
  


• Add the orange juice and salt. Mix until blended.
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (118 g)): 112 Calories, 2 g Protein, 26 g carbohydrates, 3 g Dietary Fiber, 0 g fat, 0 g saturated fat, 0 mg cholesterol, 311 mg sodium

Sweet Potato Wedges with Rosemary

(makes 6 servings)

Ingredients:

• 2 pounds sweet potatoes, wash and cut into wedges
  
  


• 2 tsp vegetable oil
  
  


• Sprinkle of lemon juice and rosemary
  
  

Preparation:

• Preheat oven to 375 degrees F.
  
  


• Place potatoes in a bowl and toss with vegetable oil, then spread out onto a baking sheet and sprinkle with rosemary.
  
  


• Bake potatoes in middle of oven for approximately 30 minutes at 375 degrees F, or until browned and tender. You may want to turn potatoes with a metal spatula over halfway through baking time.
  
  


• Remove from oven, sprinkle with lemon juice, if desired.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (153 g)): 172 Calories, 2 g Protein, 37 g carbohydrates, 5 g Dietary Fiber, 2 g fat, 0 g saturated fat, 0 mg cholesterol, 20 mg sodium

Potato and Parsnip Latkes

(makes 5 servings)

Ingredients:

• 2½ cups russet baking potato, peeled and coarsely grated
  
  


• 1¼ cup parsnip, coarsely grated
  
  


• 1¼ cup sweet potato, peeled and coarsely grated
  
  


• 1 tsp salt
  
  


• ¼ cup all-purpose flour
  
  


• 1¼ cups onion, chopped
  
  


• ½ tsp fresh ground black pepper
  
  


• 2 large egg whites, lightly beaten
  
  


• Non-fat cooking spray or 2 tbsp vegetable oil
  
  


• Non-fat sour cream
  
  


• ¼ cup green onion, chopped
  
  

Preparation:

• Place a colander in the sink and line with paper towels.


• Add the baking potato, parsnip, sweet potato and sprinkle with the 1 tsp salt. Let stand for about 15-20 minutes.
  
  


• Gather the ends of the paper towels together and squeeze the potato mixture to remove excess liquid then transfer mixture to a large-size bowl.
  
  


• Add flour, onion and pepper and toss well. Add egg whites and mix well.
  
  


• Spray a large-size skillet with non-fat cooking spray (or vegetable oil) then heat to medium-high heat.
  
  


• Spoon ⅓ cup of the batter into the skillet and cook for about 4-5 minutes on each side until browned. Repeat with rest of mixture.
  
  


• Serve immediately with sour cream and sprinkled with chopped green onion.
  
  

Make 5 Servings:

Weight loss recipes Amount Per Serving(1/5 of recipe (225 g)): 193 Calories, 6 g Protein, 39 g carbohydrates, 5 g Dietary Fiber, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 516 mg sodium

Potato and Greens Frittata

(makes 6 servings)

Ingredients:

• 1½ Tbsp. olive oil
  
  


• 2 large sweet onions, thickly sliced
  
  


• 1 tsp. coarse salt
  
  


• ¼ tsp. ground black pepper
  
  


• 2 tsp. balsamic vinegar
  
  


• 1¼ C cubed ( ½”) cooked potatoes
  
  


• ¾ C cooked greens, such as mustard or kale, chopped
  
  


• 2 slices bacon, cooked and crumbled (optional)
  
  


• 8 large eggs, beaten
  
  

Preparation:

• Preheat the oven to 350 degrees F. Heat olive oil in 10” ovenproof skillet over medium heat then add onion, ½ tsp. of the salt, and ⅛ tsp. of the ground pepper. Cook, turning onions with tongs for 10 minutes until well browned. Sprinkle with vinegar and cook for 1 minute longer.
  
  


• Add potatoes, greens, bacon (if using) and remaining salt and pepper. Pour eggs over vegetables and stir to blend. Cook over medium heat for 3 minutes or until the mixture begins to set.
  
  


• Place skillet in oven and bake until eggs are set (about 15 minutes). Let stand 5 minutes, then invert onto a platter. Cut into wedges to serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 214 Calories, 11 g Protein, 18 g Carbohydrates, 2 g Dietary Fiber, 5.5 g Fat, 3 g Saturated Fat, 558 mg Sodium

Potato Tortilla

(makes 4 servings)

Ingredients:

• 5 tsp. olive oil
  
  


• 1 C chopped cooked potatoes
  
  


• ¼ C chopped onion
  
  


• ½ tsp. salt Pinch smoked paprika (optional)
  
  


• 6 large eggs
  
  


• ¼ C half-and-half or milk
  
  


• ½ C shredded Manchego or White Cheddar Cheese
  
  


• ⅓ C finely chopped yellow bell pepper
  
  


• ¼ tsp. thyme
  
  

Preparation:

• Heat olive oil over medium-high heat in a 10” cast-iron skillet. Add potatoes, onion, salt, and paprika (if using). Cook and stir for 5 minutes or until potatoes are golden brown.
  
  


• Beat eggs in medium-size bowl. Add half-and-half. Stir in cheese, bell pepper and thyme. Pour over potatoes and onion. Cook over low heat for 10 minutes or until eggs are set. Garnish with chives or scallions, if desired.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 259 Calories, 14 g Protein, 11 g Carbohydrates, 1 g Dietary Fiber, 18 g Fat, 6 g Saturated Fat, 495 mg Sodium

Savory Salmon Skillet

(makes 4 servings)

Ingredients:

• ⅔ cup fat-free sour cream
  
  


• 1 teaspoon freshly squeezed lemon juice
  
  


• 2½ teaspoons fresh dill chopped
  
  


• 1 Tablespoon olive oil
  
  


• 1 packaged (28 ounces) frozen diced potatoes with onions and peppers (also called O’Brien potatoes)
  
  


• 2 cups cooked wild salmon (about ½ pounds)
  
  


• ⅓ cup chopped scallions
  
  


• 1 teaspoon Dijon mustard
  
  


• Salt and freshly ground black pepper (For seasoning)
  
  

Preparation:

• In a small-size bowl, blend sour cream, lemon juice and 1½ tablespoons of the dill. Season with salt and freshly ground black pepper to taste then set aside.
  
  


• Coat large-size nonstick skillet with cooking spray. Add olive oil and place over medium heat. Spread potatoes evenly over bottom of pan. Cover and cook, stirring occasionally, until heated through (about 10 minutes). Remove cover, raise heat to medium-high, and press potatoes with large spatula. Cook, turning occasionally, until potatoes brown and begin to crisp, about 5 minutes.
  
  


• Combine salmon, scallions, mustard, and remaining dill in a bowl while potatoes cook. Season with salt and pepper. Add salmon mixture to skillet, combining with potatoes by turning sections with spatula (try not to break up potatoes). Cook about 2 minutes or until heated through. Serve with dill cream.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 310 Calories, 17 g Protein, 43 g Carbohydrates, 4 g Dietary Fiber, 8.5 g Fat, 1.5 g Saturated Fat, 156 mg Sodium

Rotini with Steamed Vegetables

(makes 4 servings)

Ingredients:

• 1 cup uncooked rotini pasta
  
  


• ¾ pound new red potatoes, cut into ½-inch wedges
  
  


• 1 cup frozen broccoli flowerets
  
  


• 1 cup baby carrots
  
  


• ½ cup frozen snap pea pods
  
  


• 1 tbsp olive oil
  
  


• 2 tbsp parsley, chopped
  
  


• 1 tsp dried dill weed
  
  


• ½ tsp salt
  
  

Preparation:

• Cook rotini pasta according to package instructions.
  
  


• While pasta is cooking, place steamer basket in a 3-quart saucepan filled with ½-inch of water.
  
  


• Fill steamer basket with potatoes, broccoli and carrots. Bring water to a boil then reduce heat to medium-low and steam for about 5 minutes.
  
  


• Add pea pods, cover and steam until potatoes are tender (about 2-3 minutes).
  
  


• In a medium-sized bowl, place steamed vegetables and toss with cooked rotini, parsley, olive oil, dill and salt until well coated.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1/4 of recipe (156 g)): 214 Calories, 6 g Protein, 37 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 0 mg cholesterol, 355 mg sodium

Potato Pancakes

(makes 12, 4” pancakes)

Ingredients:

• 6 potatoes, coarsely grated
  
  


• 1 large onion, minced
  
  


• ¼ cup 1% low-fat milk
  
  


• 1 carrot, grated
  
  


• 1 egg, beaten
  
  


• ½ cup all-purpose flour
  
  


• 1 teaspoon salt
  
  


• 1 tablespoon vegetable oil
  
  


• Ground black pepper to taste
  
  

Preparation:

• Put grated potato in a colander, set over a bowl or the sink, and drain off any excess liquid. The potato will eventually turn pink, this is normal. Let the potato sit in the bowl for about 5 minutes and press again.
  
  


• In a medium bowl, combine the potatoes with the milk, carrot, egg, and flour. Stir to mix well.
  
  


• In a large heavy skillet or non-stick pan, heat 1 tablespoon oil on medium heat.
  
  


• Add about 1/4 cup of batter per cake, turning once, until golden brown
  
  


• Transfer cakes to a plate covered with paper towels and keep warm in a low heated oven until all the cakes are ready.
  
  


• Serve potato pancakes with fresh applesauce or plain yogurt.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(3 pancakes (283 g)): 277 Calories, 8 g Protein, 50 g carbohydrates, 4 g Dietary Fiber, 5 g fat, 1 g saturated fat, 48 mg cholesterol, 621 mg sodium

Greek Tostada

(makes 4 servings)

Ingredients:

• 1 tbsp olive oil or vegetable oil
  
  


• 1 tsp fresh lemon juice
  
  


• ¼ tsp paprika
  
  


• Dash salt
  
  


• Dash freshly ground pepper
  
  


• 4 medium, skinless and boneless chicken breasts
  
  


• 2 whole wheat pita bread rounds (4” diameter), split and toasted
  
  


• ¾ cup tomato, coarsely chopped
  
  


• ½ cup cucumber, chopped
  
  


• ½ red onion, chopped
  
  


• ⅓ cup crumbled feta cheese
  
  

Hummus ingredients:

• 1 (15 oz.) can garbanzo beans, drained and rinsed
  
  


• ½ cup fresh cilantro, chopped
  
  


• 3 tbsp fresh lemon juice
  
  


• 3 tbsp water
  
  


• 2 cloves garlic, peeled and chopped
  
  


• ⅛ tsp salt
  
  

Preparation:

• Combine oil, lemon juice, paprika, salt and pepper in a small bowl.
  
  


• Place chicken in broiler pan and brush each side with the oil mixture. Broil chicken about 4“ from heat until meat is tender and no longer pink (about 10 minutes), turning once. Cool chicken slightly then coarsely chop.
  
  


• Make the hummus: Combine all hummus ingredients in a blender and blend until smooth.
  
  


• To serve, spread hummus over toasted pita halves and top with chicken, tomato, cucumber, red onions and feta cheese.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (325 g)): 436 Calories, 4 g Protein, 46 g carbohydrates, 9 g Dietary Fiber, 1 g fat, 3 g saturated fat, 79 mg cholesterol, 683 mg sodium

Chicken Creole

(makes 4 servings)

Ingredients:

• 2 medium chicken breast halves, skinned, boned, cooked, and cut into 1” cubes
  
  


• 1 (14 oz.) can tomatoes, chopped
  
  


• 1 cup chili sauce
  
  


• 1½ cups green pepper, chopped
  
  


• ½ cup celery, chopped
  
  


• ½ onion, chopped
  
  


• 2 cloves garlic, minced
  
  


• 1 teaspoon dried thyme, crushed
  
  


• 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
  
  


• ¼ teaspoon crushed red pepper
  
  


• 1 tablespoons vegetable oil
  
  

Preparation:

• Sauté onion and garlic in vegetable oil in a deep skillet for about 5 minutes.
  
  


• Add remaining ingredients to skillet. Bring to boiling; reduce heat and simmer, covered about 10 minutes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (311 g)): 217 Calories, 16 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 34 mg cholesterol, 1037 mg sodium

New Potato Leek Soup

(makes 4 servings)

Ingredients:

• 1½ tbsp butter
  
  


• 1 lb. new potatoes, halved
  
  


• 1 tbsp mustard seeds
  
  


• 1 garlic clove, thinly sliced
  
  


• 1 onion, chopped
  
  


• ¼ cup white wine
  
  


• 1¾ cups low-sodium vegetable stock
  
  


• 1¾ cups water
  
  


• 2 tsp nutmeg
  
  


• 3 small leeks, trimmed, halve lengthwise and cut across into thin slices
  
  


• 1 tsp cilantro, coarsely chopped
  
  


• Salt and pepper to taste (not calculated in Nutrition Facts)
  
  

Preparation:

• Melt butter in a large-size saucepan. Add the potatoes, mustard seeds, garlic, onion, white wine and sauté for about 5 minutes.
  
  


• Add vegetable stock, water, nutmeg and heat to a boil. Reduce heat, cover and simmer until potatoes are tender (about 10 minutes).
  
  


• Add leeks, cilantro and simmer for 5 minutes. Season with salt and pepper (optional) before serve.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (471 g)): 209 Calories, 6 g Protein, 36 g carbohydrates, 5 g Dietary Fiber, 3 g fat, 1 g saturated fat, 4 mg cholesterol, 1,436 mg sodium

Corn, Potato and Tuna Chowder

(makes 6 servings)

Ingredients:

• 2 tbsp vegetable oil (or olive oil, canola oil)
  
  


• ¾ cup chopped onion
  
  


• ¾ cup sliced celery
  
  


• 3 large scrubbed potatoes, cut into small cube
  
  


• 2½ cups water
  
  


• ¼ tsp black pepper
  
  


• 2 tbsp flour
  
  


• 3 cups low-fat milk
  
  


• 2 cups fresh or frozen corn kernels
  
  


• 1 (6 oz.) can of (water-packed) tuna fish, drained
  
  

Preparation:

• In a large-size saucepan, heat vegetable oil in over medium-high heat. Add onion and celery and cook until onion is tender.
  
  


• Add potatoes, water and black pepper. Bring to a boils then reduce to medium heat. Simmer for about 15-20 minutes) or until potatoes to soften.
  
  


• In a medium-size bowl, mix flour and 2 tbsp low-fat milk to make a smooth paste. Stir in the rest of the milk until combined then pour into potato mixture. Stir in corn. Heat over medium heat, cover and simmer for about 10 minutes then stir in tuna and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (432 g)): 345 Calories, 17 g Protein, 54 g carbohydrates, 6 g Dietary Fiber, 8 g fat, 2 g saturated fat, 18 mg cholesterol, 183 mg sodium

Vegetarian West African Soup

(makes 8 servings)

Ingredients:

• 2 cups chopped onions
  
  


• 2 tsp olive oil (or vegetable oil)
  
  


• ⅓ cup peanut butter
  
  


• 6 cups sweet potatoes, peeled and cut into 1” cubes
  
  


• 1 tbsp ground cumin
  
  


• ¼ tsp salt
  
  


• ½ tsp pepper
  
  


• ¼ tsp cayenne pepper
  
  


• 2 (15.5 oz.) cans garbanzo beans, undrained
  
  


• 2 (14.5 oz.) cans low-sodium vegetable broth
  
  


• 1 (28 oz.) can diced or crushed tomatoes, undrained
  
  

Preparation:

• Heat olive oil over medium-high heat in a large-size saucepan and sauté onions until lightly browned.
  
  


• Stir in the butter, potatoes, cumin, salt, pepper, cayenne pepper, beans, broth, and tomatoes then raise heat to bring to a boil.
  
  


• Reduce heat, cover and simmer until sweet potatoes are softened (about 45 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (446 g)): 386 Calories, 16 g Protein, 61 g carbohydrates, 11 g Dietary Fiber, 10 g fat, 2 g saturated fat, 0 mg cholesterol, 391 mg sodium

Sweet Potato Soup

(makes 8 servings)

Ingredients:

• ⅔ cups chunky peanut butter
  
  


• 1 tbsp canola oil (or olive oil)
  
  


• 2 cups chopped onion
  
  


• 6 cups peeled and chopped sweet potato
  
  


• 1 tbsp ground cumin
  
  


• Salt and pepper, to taste
  
  


• 2 (15.5 oz.) cans garbanzo beans, drained
  
  


• 2 (14.5 oz.) cans low-sodium chicken broth (or vegetable broth, if desired)
  
  


• 1 (28 oz.) can diced tomatoes, undrained
  
  

Preparation:

• Heat oil in a large-size saucepan over medium-high heat. Add onions and sauté until lightly browned.
  
  


• Stir in remaining ingredients, bring to a boil then reduce heat, uncovered and simmer until sweet potato is tender (about 30 minutes).
  
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(⅛ of recipe (475 g)): 436 Calories, 16 g Protein, 64 g carbohydrates, 11 g Dietary Fiber, 15 g fat, 3 g saturated fat, 0 mg cholesterol, 696 mg sodium

Spiced Pumpkin Soup

(makes 6 servings)

Ingredients:

• 1 tbsp butter
  
  


• 1 cup chopped onion
  
  


• 3 tbsp all-purpose flour
  
  


• ¼ tsp cumin
  
  


• ¼ tsp ground nutmeg
  
  


• ½ tsp curry powder
  
  


• 2 crushed garlic cloves
  
  


• 1 cup peeled and cubed sweet potato
  
  


• ¼ tsp salt
  
  


• 2 (14 oz.) cans of non-fat and low-sodium chicken broth (or vegetable broth for vegetarian option)
  
  


• 1 (15 oz.) can of pumpkin
  
  


• 1 cup 1% milk
  
  


• 1 tbsp fresh lime juice
  
  

Preparation:

• Melt butter in a large-size saucepan over medium-high heat. Saute onion for about 3-4 minutes then add flour, cumin, nutmeg and curry powder and saute for about 1 minute.
  
  


• Add sweet potato, salt, chicken broth (or vegetable broth) and pumpkin and heat to a boil. Reduce heat to medium-low, partially covered and simmer until sweet potatoes are cooked through and softened (about 20-25). Transfer from heat and let stand for about 10 minutes to cool.
  
  


• Place half of the pumpkin mixture in a food processor or blender and process until smooth. Using a strainer, pour soup back into pan. Repeat with rest of soup.
  
  


• Heat to medium-high heat then stir in milk and cook until soup is heated through (about 5 minutes).
  
  


• Transfer from heat and add lime juice.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (300 g)): 128 Calories, 6 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 2 g saturated fat, 7 mg cholesterol, 351 mg sodium

Corn, Okra and Tomato Stew

(makes 4 servings)

Ingredients:

• Low-fat cooking spray
  
  


• 1½ cups frozen okra, sliced
  
  


• 1 cup frozen corn kernels
  
  


• ¼ cup lean ham, chopped
  
  


• 1 (14.5 oz.) can stewed tomatoes, undrained
  
  


• ¼ cup fresh basil, shredded
  
  


• Salt and pepper to taste
  
  

Preparation:

• Spray a large-size saucepan with low-fat cooking spray. Add okra, corn, ham, tomatoes and basil then bring to a boil. Reduce heat to low, uncovered and simmer until okra is tender (about 15-20 minutes).
  
  


• Add salt and pepper to taste.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (220 g)): 98 Calories, 5 g Protein, 20 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 5 mg cholesterol, 328 mg sodium

Asparagus and Leek Soup

(makes 6 servings)

Ingredients:

• Non-fat cooking spray
  
  


• 1½ pounds fresh asparagus, trimmed and cut into 1” pieces
  
  


• ½ cup onion, chopped
  
  


• 1 cup white part of leeks, washed and chopped
  
  


• ½ cup celery, chopped
  
  


• 1 small potato, peeled and cubed
  
  


• 3½ cups low-sodium chicken broth
  
  


• ½ cup non-fat sour cream
  
  


• Salt and pepper to taste
  
  

Preparation:

• Spray a large-size skillet with non-fat cooking spray and heat over medium heat. Add asparagus, onions, leeks, celery and potato, then cover and cook until vegetables are softened (about 20 minutes), stirring occasionally.
  
  


• Add vegetables in a blender and puree until very smooth.
  
  


• In a large-size saucepan, bring chicken broth to a boil then reduce heat to a simmer. Add vegetable mixture and stir well. Stir in non-fat sour cream and mix until well incorporated.
  
  


• Add salt and pepper to taste (optional)
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (341 g)): 105 Calories, 7 g Protein, 17 g carbohydrates, 4 g Dietary Fiber, 1 g fat, 0 g saturated fat, 2 mg cholesterol, 73 mg sodium

Black Bean and Cabbage Stew

(makes 6 servings)

Ingredients:

• 2 tbsp olive oil (or vegetable oil)
  
  


• 1 white part of leek, chopped
  
  


• 1 large chopped onion
  
  


• 3 garlic cloves, crushed
  
  


• 1 tbsp paprika
  
  


• 2 tbsp chopped fresh thyme
  
  


• 1 ¼ lbs. chopped potatoes
  
  


• 14 oz. can black beans
  
  


• 3½ cups low-sodium vegetable broth
  
  


• 6 oz. shredded cabbage
  
  


• Salt and pepper to taste
  
  

Preparation:

• Heat olive oil in a large-size saucepan. Add leek and onion and sauté for about 3 minutes. Add garlic and paprika and continue to sauté for about 2 minutes.
  
  


• Add thyme, potatoes, black beans and vegetable broth, bring to a boil. Reduce heat, cover and simmer until potatoes are cooked through (about 10 minutes).
  
  


• Add cabbage and season to taste with salt and pepper. Simmer for about 5 minutes.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (570 g)): 425 Calories, 16 g Protein, 72 g carbohydrates, 14 g Dietary Fiber, 9 g fat, 2 g saturated fat, 2 mg cholesterol, 983 mg sodium

Sweet Potato Custard

(makes 6 servings)

Ingredients:

• 1 cup cooked sweet potatoes, mashed
  
  


• 1 cup evaporated skim milk
  
  


• 2 egg, slightly beaten
  
  


• 2 tbsp packed brown sugar
  
  


• ½ cup mashed banana
  
  


• 1 tbsp sugar
  
  


• ¼ cup raisins
  
  


• 1 tsp ground cinnamon
  
  


• ½ tsp salt
  
  

Preparation:

• Stir together sweet potato and banana in a medium bowl. Add milk, blending well. Add brown sugar, eggs, and salt, mixing thoroughly.
  
  


• Transfer mixture to a non-stick one quart casserole pan.
  
  


• Combine cinnamon, sugar and raisins; sprinkle over top of sweet potato mixture.
  
  


• Bake at 300 degree F oven about 45 to 50 minutes or until knife inserted 1 inch from edge comes out clean.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (114 g)): 149 Calories, 5 g Protein, 29 g carbohydrates, 2 g Dietary Fiber, 2 g fat, 1 g saturated fat, 72 mg cholesterol, 252 mg sodium

Sweet Potato Cookies

(makes 24 cookies)

Ingredients:

• 2½ cups flour
  
  


• ¼ tsp salt
  
  


• ½ cup unsalted butter or margarine
  
  


• 1½ tsp baking powder
  
  


• ½ tsp baking soda
  
  


• ¼ cup sugar
  
  


• 1 tsp nutmeg
  
  


• ¼ cup honey
  
  


• 1 tbsp grated lemon peel
  
  


• 1 medium egg, room temperature, slightly beaten
  
  


• 1 cup grated, raw sweet potatoes
  
  

Preparation:

• In the medium-sized bowl, sift flour, baking powder, baking soda, and salt. Set aside.
  
  


• In a large-sized mixing bowl, cream butter the sugar
  
  


• Mix in lemon peel, nutmeg, honey, and egg. Then stir in the grated sweet potatoes.
  
  


• Blend the flour mixture into the sweet potato mixture.
  
  


• Place rounded teaspoonfuls of the cookie dough onto an ungreased cookie sheet, leaving about 1½ inches between them
  
  


• Bake in a preheated 350 degrees F oven for about minutes or until lightly browned.. Remove cookies from sheet and put on a cooling rack.
  
  

Make 24 Servings:

Weight loss recipes Amount Per Serving(1 cookie (32 g)): 110 Calories, 2 g Protein, 16 g carbohydrates, 1 g Dietary Fiber, 4 g fat, 2 g saturated fat, 19 mg cholesterol, 95 mg sodium