Sweet potatoes offer many benefits. They are high in Vitamin C,B6,D,iron and magnesium. Vitamin C not only helps to ward off colds and flu, but helps digestion too. Vitamin B6 helps to prevent heart attacks. Vitamin D helps with mood, and helps to build healthy bones. Iron helps with resistance to stress and blood cell production. Magnesium helps with overall general health for bones, blood and stress.
Sweet pototoes also ward off cancer and strengthen eyesight along with preventing signs of aging.
Minutes to Prepare: 10
Minutes to Cook: 30
3 large sweet potatoes (5" long), peeled if not organic
1 large white onion
3 cloves garlic
1 tsp ground coriander
1 Tbsp ground cumin
1/2 tsp black pepper
3/4 cup (6 oz) skim milk or soy milk.
1/2 cup grated sharp Cheddar
1/2 cup grated sharp Swiss
1 tsp hot sauce (or to taste)
Preheat the oven to 400 degrees F.
Slice the sweet potatoes and onions as thinly as possible. Chop the
garlic. A quick tip is to pound the garlic on the dull side of a knife to remove the skin, then use a food processor to chop garlic.
Spray a 9"x13" casserole dish with nonstick cooking spray or use a liner. Layer one third of the sweet potatoes, then sprinkle on a third of the spices. Continue by layering another third of potatoes,onions and garlic, followed by a third of the spices. Finally, layer on the last of the sweet potatoes and the remaining spices. Pour on the milk, sprinkle on the hot sauce and top the
casserole with the cheese.
Bake, covered, for 20 minutes, then remove the lid for another
10 minutes. The vegetables should be tender, and the cheese
should be starting to brown.
Serving Size: 1 cup
Nutrition per Serving:
140.2 Calories, 4.2g Total Fat, 12.2mg Cholesterol, 116.3mg Sodium,
20.8g Total Carbs, 2.7g Dietary Fiber, 5.5g Protein