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Savory Sweet Potatoes
2 lbs (1 kg) sweet
potatoes (about 3
medium), scrubbed,
unpeeled, and boiled
1
/3 cup (75 mL) thinly
sliced green onions
1
/2 tsp (2 mL) dried
marjoram leaves
Dash cayenne pepper
1
/3 cup (75 mL)
reduced-sodium
chicken broth
1
/2 cup (125 mL) nonfat
sour cream
Drain potatoes well; cool slightly. Cut ends from potatoes.
Slip off and discard peels.
Place potatoes, onions, marjoram, and pepper in large
bowl. Beat on Speed 3 about 10 seconds, or until
potatoes are broken up. Add broth. Beat on Speed 6
about 30 seconds, or until smooth. Add sour cream. Beat
on Speed 3 about 20 seconds, or until blended. Serve
immediately.
Yield: 8 servings (about
1
/2 cup [125 mL] per serving).
Per serving: About 166 cal., 4 g protein, 36 g carb,
1 g total fat, 0 g saturated fat, 0 mg cholesterol, 50 mg
sodium.
Overnight Sausage and Egg Brunch
1 lb (500 mL) turkey
Italian sausage links,
cut into
1
/4" (5 mm)
thick slices
1 medium onion,
chopped
1 package (8 oz)
(225 g) light cream
cheese
1 tsp (5 mL) dried
marjoram leaves
1
/2 tsp (2 mL) salt
1
/4 tsp (1 mL) cayenne
pepper
1 cup (250 mL) fat-free
egg substitute
1 can (350 mL) (12 oz)
evaporated skimmed
milk
9 slices French bread,
sliced diagonally
1" (25 mm) thick
1 package (16 oz)
(450 g) frozen
chopped broccoli,
thawed*
1 cup (250 mL)
shredded reduced-
fat sharp Cheddar
cheese
Spray 13" x 9" x 2" (33 cm x 23 cm x 5 cm) baking dish
with no-stick cooking spray.
Place sausage and onion in medium nonstick skillet. Cook
over medium heat about 8 minutes, or until sausage is no
longer pink in center and onion is tender. Set aside.
Place cream cheese, marjoram, salt, and pepper in
medium bowl. Beat on Speed 4 about 20 seconds, or
until smooth. Add egg substitute and milk. Beat on Speed
5 about 20 seconds, or until smooth.
Layer bread in baking dish. Top with sausage mixture,
broccoli, and Cheddar cheese. Pour cream cheese mixture
evenly over top. Cover tightly. Refrigerate at least 8 hours
or overnight.
Uncover dish. Bake at 350°F (180°C) for 1 hour
15 minutes, or until knife inserted in center comes out
clean.
Yield: 12 servings.
Per serving: About 264 cal., 18 g protein, 17 g carb,
14 g total fat, 5 g saturated fat, 55 mg cholesterol,
728 mg sodium.
*TIP: Rinse broccoli under hot water to thaw. Drain well.