Inspired by the popular Roasted Yam and Chipotle Mayonnaise dish served at L.A.’s newest (and super hipster) vegan restaurant, Cafe Gratitude, it’s a great side dish for a Skinny Bison Burger supper, an easy to eat finger food for weekend parties and Sunday football games…or just a filling snack any day of the week.
But by making it at home, this dish costs far less than the 8-dollar an-order restaurant version and, because the vegan mayo is replaced by non-fat yogurt in the spicy chipotle sauce, it saves you a few calories and a bit of fat.
By roasting sweet potatoes at the magic temperature of 425, you can cook up other healthy winter vegetables like Brussels sprouts, winter squash, carrots, parsnips or cauliflower in the same oven at the same time…a Skinny Strategy which helps you build that inventory!
Though not extremely low in calories (about 180 calories per cup), these homely looking little tubers are truly loaded with nutrition–providing disease fighting beta-carotene and other anti-oxidants like vitamins A and C, as well as potassium, a bit of protein and phyto-chemicals that earn it high marks as an anti-inflammatory food.
And whether you have them as a stand alone snack, or as part of a meal that includes super low-calorie green vegetables and a lean protein, the substantial amount of fiber in sweet potatoes will also help you feel full faster and stay fuller longer, which is key to losing weight and keeping it off!
Although there are lots of varieties, they all fall into two basic categories: dry or moist.
Commonly misidentified as yams, “ruby” and “garnet” sweet potatoes belong to the latter category and have reddish skins and a pale orange flesh…
And though in some dishes the distinction matters, in this recipe they’re both equally good and–since they take the same amount of time to cook–you can use either variety, or both, if you like.
OVEN ROASTED SWEET POTATOES WITH SKINNY CHIPOTLE YOGURT SAUCE
sweet potatoes, any variety, peeled and sliced into wedges
garlic salt, to taste
onion powder, to taste
dried thyme, to taste
extra virgin olive oil, to drizzle at serving
Cover a baking sheet with foil and spray it well with cooking oil. (You can use a Sil-pat if you prefer.)
Peel the sweet potatoes and slice into thick wedges; each average sized potato will yield about 8 pieces. (If wedges are really long, cut those wedges in half for easier eating.)
Place the wedges on the oiled baking sheet and shower them with the garlic salt, onion powder and dried thyme, tossing with your hands to make sure each slice is nicely coated with oil and seasonings. Spray again with cooking oil and pop them into the hot oven.
Roast 40-50 minutes, shaking pan or gently tossing halfway through to prevent sticking.
When the wedges are soft, with little bits of crunchy char here and there, remove from the oven and drizzle a scant 1/4 teaspoon of extra virgin olive oil over each one cup portion–don’t skip the oil, your body needs it to absorb some of the most important and fat soluble nutrients in the potatoes.
Serve with Skinny Chipotle Yogurt Sauce for dipping.
SKINNY CHIPOTLE YOGURT SAUCE
2 chipotle chili peppers in adobo sauce, canned (Remaining peppers and sauce can be frozen to use at another time.)
Using your immersion blender, puree chipotle chili peppers and yogurt until smooth. Taste and adjust…adding more yogurt if it’s too spicy for you, or more peppers and adobo sauce if you want more heat.
PLAY WITH YOUR FOOD
Sweet potatoes can take a variety of seasonings. You can try a smoked hot paprika, curry powder, or cumin and coriander; switch out the dried thyme for oregano or shower the wedges with fresh parsley or chives as they cool.
Whenever you make sweet potato wedges, try to make more than you need so you can use them to make new and different dishes later in the week.
Re-heated and pureed, those seasoned sweet potatoes are delicious served under a piece of roasted fish or chicken.
Simply saute some onions, chopped carrots, parsnips, fennel, ginger and garlic in a soup pot, add chicken or veggie broth and cook until soft. Then add in the leftover sweet potatoes and puree… and you have another meal!