Sweet Potato and Poblano Home Fries - 4g Carbs, 7g Fiber, 4g Sugar
From: www.drgourmet.com
This is a fairly spicy recipe, so if you like your food a little
milder, substitute half a roasted green bell pepper for half of
the poblano pepper. The key to making home fries like those you
get at a restaurant is to use a little bit of oil and a moderately
hot pan. After caramelizing the onions and adding the potatoes I
reduce the heat slightly and cover. The steam helps increase the
heat and cook the potatoes through. If you stir only about every
three minutes, the bottom layer of the potatoes will brown nicely
but not stick to the pan. Toss them, pat down slightly cover and
repeat. Keep a close watch on this dish in the last ten minutes
or so of cooking, as you want the onions, peppers and sweet potatoes
to caramelize, but not burn.
Servings: 2
Serving size: about 1 cup
Cooking Time = 60 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
Leftovers are pretty good. Reheat gently.
1 medium poblano pepper
1 tsp olive oil
1 medium red onion (diced)
8 oz sweet potatoes (yams) (1/2 inch dice)
1/2 tsp paprika
1/4 tsp cumin
1/4 tsp salt
Fresh ground black pepper (to taste)
Preheat the oven to 325 degrees F.
Place the pepper in the oven and roast, about 30 minutes, until the
outside is charred.
Place the roasted pepper in a paper bag and fold over the top, then
allow to cool for ten minutes. After ten minutes, the roasted skin
should slip off easily. Seed the peeled poblano and dice.
Place the olive oil in a medium saucepan over medium-high heat. Add
the onions and cook until they begin to caramelize, about 7-10 minutes.
Add the diced yams, toss well, and cover. Cook for about ten minutes
over medium-high heat, stirring occasionally, until the yams are
slightly tender.
Add the poblano peppers, the paprika, cumin, salt and pepper and stir.
Recover and allow to cook for another 5-10 minutes, stirring
occasionally, until the yams are soft.
Serve.
Serving size: about 1 cup
Servings: 2
Nutrition per Serving:
191 Calories, 25 Calories from Fat, 2g Total Fat, 0g Saturated Fat,
2g Monounsaturated Fat, 0g Trans Fat, 0mg Cholesterol, 305mg Sodium,
4g Total Carbs, 7g Dietary Fiber, 4g Sugars, 4g Protein
Vitamin A 13% - Vitamin C 120% - Calcium 3% - Iron 8% -
Vitamin K 8 mcg - Potassium 1126 mg - Magnesium 38 mg
