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Recipe: Sweet potatoes and roasted bananas

Recipe: Sweet potatoes and roasted bananas

Sweet potatoes and roasted bananas — one of many healthy recipes from Mayo Clinic.

To save time, microwave the sweet potatoes instead of baking them. Poke several holes in the sweet potatoes and microwave on high power for about 3 minutes. Turn and cook another 3 minutes or until tender.


Directions

Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Using a fork, poke several holes in the sweet potatoes. Bake until the potatoes are soft, about 1 hour. Remove from the oven and set aside. Peel when cool to the touch.

Place the banana halves in the prepared baking dish. Bake uncovered until the fruit is soft and juicy, about 15 minutes. Remove from the oven and pour the orange juice over the bananas. Stir to scrape the drippings and mash the bananas well.

In a large mixing bowl, add the bananas, sweet potatoes, spices and brown sugar. Using an electric mixer, blend until smooth.

Transfer to an ovenproof serving bowl and return to the oven. Bake until warmed through. Garnish with chopped parsley and serve.


Ingredients
  • 1 1/2 pounds sweet potatoes, washed
  • 2 medium bananas, peeled and halved
  • 2 tablespoons orange juice
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground cardamom
  • 1/4 teaspoon ground nutmeg
  • Red pepper flakes, to taste
  • 3 tablespoons brown sugar
  • Chopped parsley, for garnish

Exchange Data
Dash
Dairy 
Fats 
Fruits1/2 
Grains 
Meat 
Nuts_Seeds_Drybeans 
Sweets 
Vegetables
Diabetes
Fats 
Freefoods 
Fruits1/2 
Meat 
Milk 
NonStarchyVegetables 
Starches 
Sweets 
HWP
Carbs
Fats 
Protein Dairy 
Sweets 
Vegetables 
NutrientAnalysis
Calcium 
Calories156 
Carbohydrate37 g 
Cholesterol0 mg 
Fiber5 g 
Monounsaturatedfattrace 
Potassium 
Protein2 g 
Saturatedfattrace 
ServingsizeAbout 3/4 cup 
Sodium64 mg 
TotalFattrace 

2011-07-01

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