Golden Spinach and Sweet Potato Healthy Saute - 22.32g Carbs, 7.50g Fiber, 5.82g Sugar
From: The George Mateljan Foundation
Enjoy the combination of spices that gives this spinach and sweet
potato dish a unique flavor. Spinach is one of the most nutrient-rich vegetables around and the sweet potatoes add fiber and an extra dose
of health-promoting carotenoids to this dish. Enjoy!
Prep and Cook Time: 35 minutes
1 medium onion, chopped
4 medium cloves garlic, minced
1 cup PLUS 1 Tbsp chicken or vegetable broth
1/2 tsp turmeric
1/2 tsp coriander
1/2 tsp cumin
1/4 tsp cardamom
1 Tbsp fresh lemon juice
2 cups sweet potatoes, peeled and cubed
6 oz frozen spinach, thawed
2 Tbsp chopped fresh cilantro
Salt & pepper to taste
Chop onions and mince garlic and let sit for 5 minutes to bring out
their health-promoting benefits.
Heat 1 Tbsp broth in a large stainless steel skillet. Healthy Saute
onion in broth over medium heat for 5 minutes stirring frequently.
Add garlic and continue to saute for another minute.
Add seasonings and lemon juice and stir to mix thoroughly. Add broth
and sweet potatoes. Simmer covered over low heat, stirring occasionally,
until sweet potatoes are tender, about 15 minutes. Uncover to allow
sauce to thicken and cook another couple minutes.
Press water out of spinach and add to sweet potatoes. Cook uncovered for
a 3-4 more minutes to allow sauce to thicken. Add cilantro, salt, and
pepper.
Serves: 4
Total Weight: 361.05 g
Nutrition per Serving:
118.06 Calories, 11.74 Calories from Fat, 2.27 Calories from Saturated Fat,
9.21g Protein, 22.32g Carbs, 7.50g Dietary Fiber, 0.03g Soluble Fiber,
0.37g Insoluble Fiber, 5.82g Total Sugar, 2.18g Monosaccharides,
3.49g Disaccharides, 8.99g Other Carbs, 1.30g Total Fat, 0.25g Saturated Fat, 0.12g Mono Fat, 0.52g Poly Fat, 0g Trans Fatty Acids, 0mg Cholesterol,
1709.39mg Potassium, 311.97mg Sodium
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