Cajun Roasted Sweet Potatoes or Yams

weird formatting is because I entered the recipe on a calculator site to get nutritional data...sorry.

30oz Sweet Potato

2tsp Paprika

0.5tsp, leaves Thyme, Dried

0.5tsp Garlic Powder

0.5tsp Onion Powder

0.25tsp Pepper, Red Or Cayenne

0.5tsp Rosemary, Dried

1tsp Olive Oil

1tsp Soy Sauce

Directions

1 Preheat oven to 375.

2.cut sweet potatoes into 1" cubes. place in large bowl and toss to coat with olive oil and soy sauce.

3mix all spices together , then add to sweet potato cubes and toss well to coat.

4place in single layer and bake 40-45 minutes, until tender.

Nutrition Facts

Serving Size 1 serving (171.6 g)

Amount Per Serving

Calories 206 Calories from Fat 10

% Daily Value*

Total Fat 1.1g 2%

Saturated Fat 0.2g 1%

Sodium 60mg 3%

Total Carbohydrates 46.5g 15%

Dietary Fiber 5.5g 22%

Sugars 0.3g

Protein 2.0g

Vitamin A 10% • Vitamin C 2% Calcium 1% • Iron 2%

* Based on a 2000 calorie die

Turkey Enchilada Casserole

MMM MMM high carb day! This is another recipe from the Weight watchers take Out Tonight Cookbook.

I added a can of black beans, drained to add more fiber and a little more protein (and complex carbs that have a positive effect on insulin :) )

The nutrition data is for the original recipe without the black beans.


The instructions say to assemble the casserole and let it stand 30 minutes before cooking, I didnt have time, but I let it cook a little longer (maybe 10 minutes) It turned out great.

2 tsp olive oil
1 lb ground turkey (extra lean)
1 large onion, chopped
2 garlic cloves, minced
1/2 tsp salt
1 tsp dried oregano
1/4 tsp dried cumin
2 (10 oz) cans enchilada sauce
1 (4.5oz can chopped green chilies
1 tsp red wine vinegar
1/4 c copped cilantro
8 (6inch) corn tortillas, halved
1 cup shredded, reduced fat cheddar cheese

Preheat oven to 375 (or don't if you are gong to let the casserole sit for half and hour, preheat it during that time...) Spray a 7"X11" baking dish with nonstick spray; set aside.

Heat a large nonstick skillet over med-high heat. Swirl in 1 tsp of the oil, then add the turkey, half the onion , half the garlic and 1/4 tsp salt. cook, breaking up the turkey until browned, about 8 minutes. ( I added the can of black beans at the end and stirred in for a minute).

Meanwhile, heat a medium nonstick saucepan over medium heat. Swirl in the remaining oil, then add the remaining onions, garlic1/4 tsp salt, the oregano, and cumin. Cook, stirring occasionally, until well softened, about 8 minutes. Stir in the enchilada sauce, chiles and vinegar; bring to a boil. reduce the heat and simmer, covered, until the flavors are blended, about 10 minutes. remove from the heat and stir in the cilantro.

Arrange one-third of the tortilla halves in an overlapping layer on the bottom of the dish. Spoon 1/3rd of the turkey mixture over the top, then 1/3rd of the sauce, then 1/3 of the cheese. repeat the layering twice. cover the pan loosely with foil and bake 20 minutes, uncover and bake 5 minutes longer, or until cheese is bubbly. let stand 10 minutes before serving.

8 Servings
per serving:
218 calories
6g fat, 2g sat
49mg chol
588mg sod
20g carbs
2g fiber
21g protein
168mg calcium

Kung Pao Shrimp

Made this for dinner tonight - yummy! This is from the Weight Watchers Cookbook "Take-Out Tonight"

It was just the right amount of heat, but if you don't like things spicy you can reduce the amount of chili-garlic sauce.

3/4c low sodium/fat free chicken broth
1/4c rice wine or sake
2 tbsp reduced sodium soy sauce
2 Tbsp honey
1 tbsp chili -garlic sauce
1 tbsp cornstarch
1 tsp Asian sesame oil (dark)
2 tsp canola oil (I used coconut oil)
1 pound medium shrimp, peeled and deveined
3 scallions, chopped
2 tbsp minced peeled fresh garlic
2 garlic cloves, minced
4 cups broccoli florets (I used the broccolette, baby broccoli)
1 (8oz) can bamboo shoots, drained

1) Combine the broth, sake, soy sauce, honey, chili-garlic sauce, cornstarch and sesame oil in a bowl; set aside.

2)Heat a nonstick wok or a large, deep skillet over med-high heat until a drop of water sizzles. Swirl in the oil, then add the shrimp. stir-fry until just opaque in the center, about 3 minutes, transfer to a bowl. Add the scallions, ginger and garlic to the pan; stir fri until fragrant, about 30 seconds. add the broccoli florets and bamboo shoots; stir fry until crisp-tender, about 2 minutes. Add the broth mixture and the shrimp. cook, stirring constantlyuntil the mixture boils and thickens, about 1 minute.

4 servings (1 1/4 c per serving)
calories 188
fat 5g, 1g saturated
135 mg cholesterol
661mg sodium
19g carbs
3g fiber
19g protein
78 mg calcium