Cook Without Book

                 Ingredients 3 cups   water 3 cups   peeled, diced sweet potato 1/4 cup   julienne-cut peeled fresh ginger 2 tablespoons   sugar 3/4 teaspoon   salt Preparation Bring water to a boil in a large saucepan. Add remaining ingredients. Cover, reduce heat, and simmer 30 minutes. Place half of sweet potato mixture in a blender; process until smooth. Return pureed mixture to saucepan; cook over medium heat until thoroughly heated. Nutritional Information Calories per serving: 89 Fat per serving: 0.0g Saturated fat per serving: 0.0g Monounsaturated fat per serving: 0.0g Polyunsaturated fat per serving: 0.0g Protein per serving: 1g Carbohydrates per serving: 21g Fiber per serving: 2g Cholesterol per serving: 0.0mg Iron per serving: 0.0mg Sodium per serving: 306mg Calcium per serving: 18mg

Yield:  Makes 4 servings                      Ingredients 1/4 cup   chopped scallions 1/4 cup   mango chutney (such as Major Grey) 1 1/2 tablespoons   vegetable oil 1 tablespoon   cider vinegar 1/2 teaspoon   salt 1/8 teaspoon   freshly ground black pepper 3 1/2 cups   (3/4-inch) cubed peeled sweet potato (about 1 1/2 pounds potatoes) 1/4 pound   green beans, trimmed and halved (about 1 cup) 2 tablespoons   chopped fresh cilantro Preparation Whisk together the first 6 ingredients (through pepper). Place the potatoes in a saucepan, cover with water, and bring to a boil. Reduce heat and simmer 13 minutes or until just tender; drain. Cook the beans in boiling salted water 4 minutes until crisp-tender. Drain and rinse beneath cold running water. Combine potatoes, beans, and cilantro in a medium bowl. Add the chutney dressing; toss to coat. Nutritional In...

Yield:  Makes 8 servings (serving size: 1 slice)                Ingredients 1  recipe prepared Perfect Pie Dough 1 1/2 pounds   sweet potatoes, baked and mashed 2  large eggs 2  large egg whites 1/2 cup   plus 1 tablespoon maple syrup 1/2 teaspoon   ground ginger 1/4 teaspoon   grated whole nutmeg 1/4 teaspoon   salt 2 tablespoons   turbinado or raw sugar 1/2 cup   pumpkin seeds Preparation 1. Preheat oven to 375°. Working with prepared dough, press down edges with floured fork tines, leaving 1-inch between crimping. Freeze 10 minutes or until firm. 2. Line bottom of dough with foil; top with pie weights. Bake in middle of oven 20 minutes or until set. Remove weights and foil, and return to oven. Bake 8-10 minutes more. Transfer to a wire rack; let cool. 3. Whisk together mashed sweet potato with whole eggs, 1 egg white, 1/2 cup maple syrup, ginger, nutmeg, and sal...

Yield:  serves 12 (serving size: 1/2 cup)                   Ingredients 7 cups   (1-inch) cubed peeled sweet potatoes (about 2 pounds) Cooking spray 1 tablespoon   olive oil 3/4 teaspoon   salt 1/2 teaspoon   black pepper 4 cups   coarsely chopped onion 1 tablespoon   butter, melted Preparation Preheat oven to 325°. Place sweet potatoes in a shallow roasting pan coated with cooking spray. Drizzle with oil. Sprinkle with salt and pepper; toss to coat. Bake at 325° for 30 minutes. Add onion; stir well. Bake an additional 30 minutes; remove from oven. Preheat broiler. Drizzle sweet potato mixture with butter; stir to coat. Broil 10 minutes or until browned. Nutritional Information Calories per serving: 120 Calories from fat: 18% Fat per serving: 2.4g Saturated fat per serving: 0.8g Monounsaturated fat per serving: 1.1g Polyunsaturated fat per serving: 0.3g Protein per ser...

Yield:  8 servings (serving size: 1 potato and about 1 tablespoon maple butter)                   Ingredients 8  small sweet potatoes 1/4  stick unsalted butter 1/3 cup   maple syrup 1/2 teaspoon   kosher salt Preparation 1. Preheat oven to 450°. 2. Wash potatoes, and push a thin-bladed knife into the center of each 2-3 times. Place in a foil-lined pan, and roast until tender (about 1 hour). 3. Heat butter in a small saucepan over medium-low heat until melted. Add syrup, and cook until bubbly and sticky-looking. Keep warm. 4. Split each potato (use a fork for a homier appearance), drizzle with maple butter, and sprinkle with salt. Nutritional Information Calories per serving: 155 Fat per serving: 3g Saturated fat per serving: 2g Monounsaturated fat per serving: 1g Polyunsaturated fat per serving: 0.0g Protein per serving: 2g Carbohydrates per serving: 31g Fiber per serving: 3g Ch...

Yield:  serves 10 (serving size: 1/2 cup)                   Ingredients 4 pounds   sweet potatoes (about 6 large) Cooking spray 1/4 cup   maple syrup 2 tablespoons   brown sugar, divided 1/2 teaspoon   salt 1/4 cup   coarsely chopped walnuts 1 tablespoon   butter, softened Preparation Preheat oven to 350°. Place potatoes on oven rack or a baking sheet coated with cooking spray. Bake at 350° for 50 minutes or until tender. Cool. Peel potatoes and mash. Stir in syrup,1 tablespoon brown sugar, and salt. Preheat broiler. Spread potato mixture into an 11- x 7-inch baking dish coated with cooking spray. In a small bowl combine walnuts, 1 tablespoon brown sugar, and butter. Sprinkle walnut mixture over potatoes; broil 2 to 4 minutes or until nuts are lightly browned. Nutritional Information Calories per serving: 175 Calories from fat: 16% Fat per serving: 3.2g Saturated fat...

Prep Time:  10 minutes Cook Time:  30 minutes Yield:  Makes 4 servings (serving size: 1 chicken breast and about 1 1/2 cups vegetables)                Ingredients 1 pound   sweet potatoes, peeled and cut into thin wedges 1  thinly sliced red onion 2 tablespoons   olive oil, divided 1 teaspoon   kosher salt, divided 1/2 teaspoon   pepper, divided 4  (6-ounce) boneless, skinless chicken breasts 1  bunch spinach, thick stems removed (about 4 cups) 2 tablespoons   fresh lime juice Preparation 1. Preheat oven to 425°. 2. Toss together the sweet potatoes, onion, 1 tablespoon oil, 1/2 teaspoon salt, and 1/4 teaspoon pepper on a rimmed baking sheet. Roast 20–25 minutes or until tender. 3. Meanwhile, heat remaining 1 tablespoon oil in a skillet over medium-high heat. Season chicken with remaining 1/2 teaspoon salt and 1/4 teaspoon pepper, and cook for 5–6 minutes per side o...

Yield:  Makes 6 servings (serving size: 1 cup)                   Ingredients 8 ounces   egg noodles made for Passover 1/4 cup   butter 2  medium sweet potatoes (1 1/4 pounds), peeled and grated (about 4 cups) 2  large eggs 2  large egg whites 1/2 cup   reduced-fat sour cream 1/2 cup   apricot jam 1 teaspoon   salt 1/4 cup   chopped pecans, toasted Preparation 1. Preheat oven to 350°. 2. Cook noodles according to package directions; drain and rinse with cold water. Drain again, and set aside. 3. Meanwhile, melt butter in a large nonstick skillet over medium heat. Add the sweet potatoes; sauté until tender, 8 minutes. Let cool 5 minutes. 4. Beat together eggs and egg whites in a large bowl. Add sour cream, jam, and salt; mix well. Add the sweet-potato mixture; mix well. Stir in noodles. Transfer mixture to an 8-inch square glass baking dish that has been coated with...

Yield:  2 servings (serving size: 1 potato)                  Ingredients 2  medium sweet potatoes (8 to 10 ounces each) 3 ounces   Canadian bacon, diced 2 tablespoons   reduced-fat sour cream 3 teaspoons   chopped fresh chives 2 tablespoons   shredded reduced-fat sharp cheddar cheese Preparation Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Cut each potato in half lengthwise, and scoop out the pulp, leaving 1/4-inch-thick shells. Mash pulp with 3 ounces Canadian bacon, 2 tablespoons sour cream, and 2 teaspoons chives in a bowl. Spoon mixture into shells. Sprinkle 2 tablespoons cheese over tops of potatoes. Microwave on high 2 minutes, and sprinkle with 1 teaspoon chives. Nutritional Information Calories per serving: 341 Fat per serving: 6g Saturated fat per serving: 3g Monounsaturated fat per serving: 2g P...

Yield:  2 servings (serving size: 1 potato)                 Ingredients 2  medium sweet potatoes (8 to 10 ounces each) 1/4 cup   turkey kielbasa, diced 12  small shrimp, peeled, deveined, and chopped Prepared salsa 1 tablespoon   reduced-fat sour cream 2 teaspoons   chopped fresh cilantro Preparation Pierce potatoes with a fork, and arrange on paper towels. Microwave on high 8 minutes; turn potatoes over after 4 minutes. Brown 1/4 cup kielbasa in a nonstick skillet over medium-high heat. Add shrimp; sauté 2 minutes. Remove from heat; stir in salsa. Slit each potato lengthwise. Push ends inward to form a pocket. Stuff shrimp mixture into each. Dollop each potato with 1/2 tablespoon sour cream; sprinkle each with a teaspoon of cilantro. Nutritional Information Calories per serving: 314 Fat per serving: 3g Saturated fat per serving: 1g Monounsaturated fat per serving: 1g Polyunsaturated fat ...

Prep Time:  10 minutes Yield:  Makes 10 servings (serving size: about 1 cup)                   Ingredients 4 pounds   peeled sweet potatoes, cut into 1/2-inch wedges Cooking spray 1/4 cup   unsalted butter 1 teaspoon   chipotle powder 1/2 cup   honey 1/3 cup   fresh lime juice 1 teaspoon   kosher or sea salt Preparation 1. Preheat oven to 400°. Place potato wedges in a large bowl. Coat rimmed baking sheet with cooking spray, and set aside. 2. Melt butter in a saucepan over medium heat. Whisk in chipotle powder and remaining ingredients. Bring to a simmer, stirring constantly, and cook 3 minutes. 3. Pour glaze over potatoes, and toss to combine. Arrange in a single layer on prepared baking sheet. Use a rubber spatula to scrape bowl, drizzling remaining glaze over potatoes. Cover pan tightly with foil. Roast for 40 minutes. Remove foil, and baste potatoes. Bake, tossing every 10...

Yield:  Makes 4 servings (serving size: 1/2 cup)                  Ingredients 1/4 cup   chopped pecans 6 tablespoons   maple syrup 1/4 teaspoon   orange zest 1  cinnamon stick 1/4 teaspoon   ground cloves 2  large sweet potatoes, baked Preparation 1. Preheat oven to 300°. 2. Place the pecans in a single layer on a baking sheet. Bake about 10 minutes or until pecans are fragrant and begin to darken. Remove from oven, and set aside. 3. In a small saucepan, combine maple syrup, orange zest, cinnamon stick, and ground cloves. Bring to a gentle simmer. Remove from heat, and let stand about 5 minutes. 4. Gently scoop out insides of the baked sweet potatoes, and place in a heatproof bowl. Using a potato masher or large fork, mash until there are no lumps left. Heat in microwave on HIGH for 3 minutes. 5. Remove the cinnamon stick from the warmed syrup, and discard. Pour the syrup over th...