Tag Archives: sweet potato

Cast Iron Skillet Beef Pot Pie

Pi Day is this coming Saturday. I love making some sweet pies for us to eat on that day. But it is fun to spread the pie love throughout the day. Try a quiche for breakfast or brunch. Pizza “pie” for lunch or dinner. Or a pot pie. Make it a party – even with just your family. Small changes can help with the quarantine time most of us have looming over us right now.

This pot pie is very simple to throw together. It all cooks in one pan. Super simple and hearty. Fill yourself up with some yummy veggies before sampling some sweet pie this Saturday! Enjoy!

Cast Iron Skillet Beef Pot Pie (Serves 4-6)

Cast Iron Skillet Beef Pot Pie

Pie Crust:

10 tablespoons unsalted butter, chilled, cut into cubes
1 ¼ cups white whole wheat flour
1 tablespoon sugar
½ teaspoons salt
¼ cup cold water (or more)

Filling:

1 lb beef stew meat
1 tablespoon canola oil
8 ounces sliced mushrooms
2 carrots, peeled and chopped
2 ribs celery, chopped
1 onion, chopped
2 tablespoons tomato paste
1 sweet potato, peeled and cubed
4 cloves garlic, minced
3 tablespoons flour
2 ¼ cups low sodium beef broth
1 tablespoon Worcestershire sauce
1 cup frozen peas
¼ teaspoon dried thyme

1. Preheat oven to 400 degrees F. Make crust: cut butter into flour, sugar, and salt to form small crumbs. Gently stir in water to form crust. Roll to fit size of skillet. Set aside.

2. Heat oil in large cast iron skillet over medium to medium-high heat. Add beef and mushrooms, cooking for 5-7 minutes until lightly browned. Add carrots, celery, and onion. Cook for 5 more minutes, or until vegetables begin to soften.

3. Add tomato paste, garlic, and sweet potato. Cook for about a minute, stirring. Stir in flour and cook for 1 more minute.

4. Stir in ½ cup of broth. Stir until almost evaporated. Add remaining broth and Worcestershire sauce, scraping the bottom of the pan and stirring to remove lumps. Stir in peas and thyme.

5. Cover skillet with pie dough. Cut a couple slits in the top of the crust. Bake for about 30 minutes, until crust is browned and filling is bubbling. If crust is browning too quickly, cover it with foil. Let cool for 5-10 minutes before serving.

Adapted from America’s Test Kitchen

Nutritional Information:

Calories: 467
Protein: 24 g
Fat: 26 g
Saturated fat: 14 g
Cholesterol: 99 mg
Carbohydrates: 38 g
Fiber: 6 g
Sodium: 481 mg

Recipe notes: You could mix up the veggies if you have some you prefer. You could leave out the mushrooms and do more beef. Or skip the beef and do all mushrooms. I liked the half and half since I have some non mushroom eaters at my house. You could also use your favorite pie crust recipe. This was just an idea for a whole wheat one to try.

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Sweet Potato Tots

February is also National Snack Food Month, so it’s a great time to change up your snack routine and find some healthier options. I’ll be sharing a few over the course of the next weeks. Today is sweet potato tots.

I have a strange confession – I have never seen Napoleon Dynamite. But I know enough to know he’s gotta have his tots. Tater tots are delicious, but often not the healthiest snack or side dish. Why? Pre-made tots are high in sodium. If fried, they can be quite high in fat as well. While regular potatoes do provide nutrients, you can mix up your nutrient profile with sweet potatoes.

February is also National Snack Food Month, so it’s a great time to change up your snack routine and find some healthier options

But wouldn’t making homemade sweet potato tots be hard and time consuming? No, not really. These make a great after school snack with some ranch dressing or a fun way to mix up burger night. Enjoy!

Sweet Potato Tots (Serves 4-6)

Sweet Potato Tots

1 sweet potato, shredded
¼ teaspoon granulated garlic
⅓ cup shredded cheddar cheese
2 eggs, beaten
1 cup bread crumbs

1. Preheat oven to 400 degrees. Line a baking sheet with parchment paper.
2. Combine all ingredients in a mixing bowl. Stir well to combine, until mixture will clump together.
3. Shape vegetable mixture into “tots” and place on baking sheet.
4. Bake for 8 minutes, flip then bake for another 8-10 minutes until golden brown.

Nutrition information:

Calories: 139
Protein: 6 g
Fat: 5 g
Saturated fat: 2 g
Cholesterol: 68 mg
Carbohydrates: 18 g
Fiber: 1 g
Sodium: 208 mg

Recipe notes: You can mix up the veggies in these tots. We’ve done mixed veggies, like carrots and broccoli, with good results as well.

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Curried Lentil and Vegetable Stew

Last week, I talked about my 4 “F”‘s. Today’s recipe can highlight at least 3 of them. And it is National Soup Month, so soup/stew recipe seemed appropriate!

Fresh – I use a ton of fresh vegetables here. I’ve made many variations on this recipe as well, based on what veggies I have on hand and want to use up.

Flavor – I love using curry and other seasonings because they add a TON of flavor without adding a bunch of sodium. Using a sweet curry powder or sweet veggies like carrots and sweet potatoes also means I don’t need to add any sugar.

Fiber – Lentils are a great source of fiber and make this stew very hearty. More veggie = more fiber. Add in whatever you have on hand. I haven’t found a bad combination yet.

Not related to the “F”s, but I also love this recipe because the leftovers are so versatile. You can put it over some brown rice, in a quesadilla, over nachos, or in a pita. It is so much more than just a bowl of soup. If you find a creative way to eat it, please share in the comments. Enjoy!

Curried Lentil and Vegetable Stew (Serves 6-8)

Curried Lentil and Vegetable Stew

2 tsp olive oil
1 cup chopped onion
1 sweet potato, peeled and diced
2 carrots, diced
1 rib celery, diced
2 zucchini, chopped
2 cloves garlic, minced
1 cup chopped tomato
2 tablespoons curry powder
2 tablespoons ketchup
2 cups low sodium chicken broth
2 tablespoons flour
2 ½ cups cooked lentils (see below)
2 tablespoons plain yogurt or sour cream
¼ cup chopped cilantro

1. Heat oil in a large sauce pan over medium-high heat. Add onion, carrots, and celery; saute 4 minutes.

2. Add zucchini and garlic; saute 3 minutes. Add sweet potoat, tomato, curry, flour, and ketchup. Cook 1 minute, stirring constantly.

3. Add broth to pan. Bring to a boil; reduce heat and simmer for 20 minutes, or until carrots and potatoes are tender. Stir in lentils. Cook for 3 minutes.

4. Top with yogurt and cilantro as serving.

Recipe notes: I use brown lentils. Just cook the lentils in water according to the package directions (omit any salt or oil). This is good served over some rice or with naan.

Low iodine adjustment: Use homemade broth and omit the broth. If you can find a salt free ketchup, that would be better. You could omit it, too.

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Greek Chicken Bowl

Spring is here! Fall is my favorite season, but spring has to be a close runner up. It’s so great to have the sun out more, a little warmer weather, and feel like everything is coming alive again. I have definitely spent more of my waking hours today outdoors than in, and I love it.

Spring also feels like a great time for some lighter, faster meals. Still filling, but with a fresh feeling. I love these Greek chicken bowls for lunch or dinner. Easily adaptable to whatever tastes you have in your house. Also easy to use some store bought ingredients to save yourself some time. Enjoy!

Greek Chicken Bowls (Serves 4 at least)

Greek Chicken Bowl

1 cup quinoa
2 cups low sodium chicken broth
3 tablespoons lemon juice
4 sweet potatoes, peeled and diced
2 chicken breasts
1 tablespoon olive oil
½ tsp salt
½ tsp pepper
¼ tsp garlic powder
½ tsp oregano
1 cup nonfat plain greek yogurt
¼ tsp garlic powder
2 tsp lemon juice
½ seedless cucumber, diced small
½ cup hummus
¼ red onion, thinly sliced
2 tomatoes, diced
½ seedless cucumber, diced small
½ cup feta cheese
kalamata olives, optional

1. Preheat oven to 400 degrees. Line 2 baking sheets with foil.

2. Combine quinoa, broth, and lemon juice in a pot. Cook quinoa as long as package directs. Fluff with a fork.

3. Place sweet potatoes on one baking sheet and chicken on another. Drizzle sweet potatoes with oil. Combine salt, pepper, oregano, and garlic. Toss half over potatoes, rub half on chicken. Bake for 20 minutes or until potatoes are tender and chicken is 165 degrees (rotate pans halfway through cooking time).

4. Combine yogurt through chopped cucumber in a blender, pulse until combined. (tzaitziki sauce)

5. To serve, place 1/2 cup quinoa, 1/2 sliced chicken breast, 1/4 of the sweet potatoes, 2 tablespoons hummus, some red onion, some tomatoes, some cucumber, and 2 tablespoons feta in a bowl. Drizzle with tzaitziki sauce and olives to taste.

Nutritional Information (Amount per serving):

Calories: 652
Protein: 54 g
Fat: 18 g
Saturated Fat: 5 g
Cholesterol: 120 mg
Carbohydrates: 70 g
Fiber: 10 g
Sodium: 787 mg

Recipe notes: This recipe looks complicated. You can simplify if you have rotisserie chicken meat on hand. Also, buy storebought hummus (any flavor) and tzaitziki sauce if you like. The toppings listed here are yummy, but you could also throw in some spinach or any vegetables you like.

Source: adapted from Everyday Reading

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It’s Autumntime!

It’s autumn or fall or that beautiful period where the weather is generally delightful between the heat of summer and the frost of winter. Leaves are changing colors. It’s my favorite season.

However, I feel like the world gets overtaken by pumpkin EVERYTHING. There are lots of great fall flavors besides pumpkin. Here are just some of the fruits and vegetables in season right now:

Acorn Squash
Broccoli
Brussels Sprouts
Butter Lettuce
Butternut Squash
Cauliflower
Cranberries
Delicata Squash
Endive
Garlic
Ginger
Grapes
Jalapeños
Mushrooms
Pears
Pineapples
Pomegranate
Radicchio
Sweet Potato
Swiss Chard
Turnips

Here are some of my favorite fall recipes:

Spaghetti with Greens and Garlic
Apple Pancakes
Southwestern Shepherd’s Pie
Spaghetti Squash with Marinara
Sweet Potato and Black Bean Burritos
Pumpkin Dinner
Roasted Cauliflower Soup
Sweet Potato Pancakes
White Chicken Chili
Veggie Sweet Potato Chili

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Stuffed Sweet Potatoes

Confession: I love sweet potatoes. Maybe even more than regular potatoes. But I prepare them about 3 ways: mashed with brown sugar, casserole, or roasted as fries. And I have never felt bad about that. Those three are delicious, so why fix something that isn’t broken?

After my second baby was born, I rediscovered stuffed baked potatoes as an easy dinner. I figured sweet potatoes could work too, right? But everything seemed kind of strange and not appetizing enough to try. But I finally picked one and tried it.

Guys, it was delicious. Very different than you typical dinner, agreed. But very yummy. And with fall starting, sweet potatoes are in season and abundant. Go grab some and try this dinner soon. Your bravery will be rewarded.

Enjoy!

Stuffed Sweet Potatoes (Makes 4)

IMG_7770

4 medium sweet potatoes
2 tablespoons white vinegar
1 tablespoon + 1 teaspoon extra-virgin olive oil, divided
1 tablespoon paprika
¾ tablespoon ground cumin
½ teaspoon salt
½ teaspoon black pepper
4 garlic cloves, minced
1 pound ground turkey breast
3 cups torn curly kale
¼ cup golden raisins
½ tablespoon lemon juice
½ cup crumbled feta cheese

1. Preheat oven to 400°.

2. Pierce each potato with a fork a few times to prevent exploding. Wrap potatoes individually in foil. Bake for about 1 hour, or until a fork easily slides into potato. Let cool slightly.

3. Combine vinegar, 1 tablespoon oil, paprika, cumin, salt, pepper, and garlic in a bowl.

4. Heat a large nonstick skillet over medium-high heat. Add turkey to pan and cook 7 minutes or until done, stirring to crumble. Drain any excess liquid from pan; return to medium-high heat. Stir in vinegar mixture; cook 2 minutes or until liquid almost evaporates. Remove meat from pan.

4. Heat 1 teaspoon oil in pan over medium-high heat. Add kale; cover and cook 4 minutes. Stir in turkey, raisins, and lemon juice.

5. Cut each potato lengthwise. Spoon about ¾ cup kale mixture onto each potato; top each with 2 tablespoons cheese. Serve.

Nutritional Information (per stuffed potato):

Calories: 407
Protein: 29 g
Fat: 18 g
Saturated Fat: 6 g
Cholesterol: 95 mg
Carbohydrates: 36 g
Fiber: 5 g
Sodium: 577 mg

Recipe Notes: You could also microwave the potatoes if you don’t have an hour in the oven. I do think the flavor of the potatoes is a little better from the oven, but not essential. The original recipe for this was trying to make a “chorizo” like mixture out of the meat, but healthier than using store bought chorizo. While yummy, I don’t think it ended up tasting like chorizo. You could sub in chorizo for maybe half of the meat. All chorizo would be very fatty, sodium rich, and kind of overpowering (I think, and I like chorizo). I used smoked paprika and it was tasty. The original recipe called for sweet paprika, which is what you generally find in the store. The original recipe also called for goat cheese. That would be yummy as well. I just had feta, and figured it is a kind of goat cheese and went for it. If you aren’t a sweet potato lover, this would be yummy on regular potatoes too.

Source: adapted from Cooking Light

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Fall Vegetable Bake

Thanksgiving is less than 2 weeks away! November is just flying. I’ve got several more recipes I think should grace your table for the holiday weekend.

This vegetable bake is definitely different from your standard Thanksgiving starch. It definitely wouldn’t replace potatoes on your table, if that is what you are looking for. But it deserves some attention and consideration. A great balance of sweet, tangy, and savory is achieved with all of the different flavors. It even tastes great doused in gravy!

Enjoy!

Fall Vegetable Bake (Serves 6-8)

Fall Vegetable Bake

3 cups cubed peeled turnips (about 1 ¼ pounds)
3 cups cubed peeled sweet potatoes (about 1 ¼ pounds)
2 ½ cups cubed peeled Granny Smith apples (about 1 ½ pounds)
1 cup dried cranberries
½ cup packed dark brown sugar
Juice of 1 orange
zest of 1 orange

1. Preheat oven to 350. Lightly coat a 9×13 baking dish with cooking spray.

2. Combine all the ingredients, tossing to coat all the produce. Spread evenly in baking dish.

3. Bake for 1 ½ hours, stirring after 45 minutes, or until desired tenderness.

Nutritional Information (Amount per serving):

Calories: 219
Protein: 2 g
Fat: less than 1 g
Saturated Fat: 0 g
Cholesterol: 0 mg
Carbohydrates: 56 g
Fiber: 5 g
Sodium: 74 mg

Recipe Notes: I actually didn’t LOVE this dish the first time I made it. I liked it better as leftovers, especially if eaten with some gravy. It sounds odd putting gravy on this mix, but it worked. Promise!

Source: slightly adapted from Cooking Light

Low iodine adjustment: No adjustment needed.

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