OVEN ROASTED SWEET POTATOES WITH SKINNY CHIPOTLE YOGURT SAUCE

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This is a dish that takes so little effort that it can hardly be called cooking, yet satisfies in a big way: Oven Roasted Sweet Potatoes with Skinny Chipotle Yogurt Sauce.

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.

And, best of all, this dish can also save you time...

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!

But before you start cooking, you should probably know the skinny on sweet potatoes…and why they’re such great ammo in your war against unwanted weight.

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!

And there are a couple of things that are good to know as you go to buy your sweet potatoes…

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…

When cooked, those more colorful types will be creamier and sweeter than their paler cousins…

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

Preheat oven to 425.

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

1 c non-fat yogurt, drained (see below for details)

2 chipotle chili peppers in adobo sauce, canned (Remaining peppers and sauce can be frozen to use at another time.)

Draining yogurt makes for a thicker and less tart sauce.

To drain, put yogurt into a cheesecloth or coffee filter that’s inside of a mesh strainer and prop over a bowl for 30 minutes to an hour.

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.

RE-USE, RE-PURPOSE, RE-CYCLE

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.

Or, you can cook up a few other root vegetables to make a hearty and creamy soup….

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!

About Lisa McRee

After 25 years as a local and network anchor, Lisa was just another American mother struggling, and failing, to lose weight. Finally, she cracked the code, and lost 30 pounds, quickly and for good, by doing what she loves: reporting, cooking and eating! The Skinny is the inside story on how she did it, and how you can, too!
This entry was posted in Fit For Kids, One Oven/One Time, Quickies, Skinny Sides, Skinny Snacks and tagged , , , , . Bookmark the permalink.

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