20 Nov Recipe Redux: A Better Baked Potato
Still Delicious, Now More Nutritious
A Better Baked Potato,
Baked Sweet Potato with Garlic Roasted Vegetables
by Sydne GeorgeThere’s nothing wrong with a baked potato. When you look at it from a nutritional standpoint, a baker (with the skin) is low in calories and a good source of potassium and dietary fiber. It’s only when it gets slathered in butter, sprinkled with cheese, garnished with sour cream and finished off with bacon bits (which is how it often comes dressed up for dinner) that it becomes an over indulgence in fat, calories and sodium. Yikes! A baked potato with the works can tip the scales at over 900 calories, 66 grams of fat and 950 milligrams of sodium. This month’s Recipe Redux: Still Delicious, Now More Nutritious recipe for A Better Baked Potato makes some wise substitutions, starting with the spud itself. Choosing a sweet potato over a white potato will save you calories and carbohydrates and still deliver healthy doses of vitamin A, vitamin C and manganese. Adorning your baked sweet potato with Garlic Roasted Vegetables instead of the traditional accoutrements (grated cheese, sour cream and bacon bits) will cut extra fat, calories and sodium levels considerably. You can save even more saturated fat by using butter with canola oil instead of real butter. Savor the sweetness of slow-roasted vegetables drizzled with heart-healthy olive oil and garlic on your beautifully baked sweet potato, and you might not even miss the bacon, sour cream and cheddar cheese! Still delicious and now more nutritious is this month’s Recipe Redux: A Better Baked Potato, Baked Sweet Potato with Garlic Roasted Vegetables. Enjoy! Healthy highlights of this month’s Recipe Redux: A Better Baked Potato include:
- Asparagus– Asparagus is rich in vitamin A, vitamin C, folate and manganese.
- Butter with canola oil– Made from sweet cream, canola oil and salt, butter with canola oil is all natural and has less saturated fat than real butter. *Make sure to read the label when shopping for butter with canola oil. Avoid spreadable butters with preservatives or other additives listed in the ingredient list on the label.
- Garlic– Known for its healing properties, garlic is rich in antioxidants and can help regulate fat cells in your body.
- Sweet Bell Peppers– Low in sodium, cholesterol and saturated fat, red peppers are a good source of vitamin A, vitamin C, vitamin E, vitamin K, vitamin B6, folate and dietary fiber.
- Sweet Potatoes– Low in sodium, low in saturated fat and cholesterol, sweet potatoes are a good source of potassium, vitamin A, vitamin B6, vitamin C and dietary fiber.
- Squash– Low in saturated fat and very low in cholesterol and sodium, squash is a good source of protein, vitamin A, vitamin B6, vitamin C, vitamin K, thiamin, niacin, phosphorus and copper, and a very good source of dietary fiber.
- Tomatoes– Fiber-filled and full of potassium, tomatoes are a good source of vitamin A, vitamin C and lycopene.
Recipe Redux: A Better Baked Potato
Garlic Roasted Vegetables
1 yellow squash
1 small bunch asparagus, ends trimmed
4 small tomatoes
1 butternut squash
1 red bell pepper, seeded
2 cloves garlic, minced
Freshly ground pepper
¼ cup extra virgin olive oil, dividedPreheat oven to 425 degrees. Slice vegetables into ¼ inch thick slices of uniform length. Brush large rimmed baking sheet with olive oil. Arrange sliced vegetables in a single layer to cover pan. Distribute minced garlic over sliced vegetables. Drizzle with olive oil and sprinkle with salt and pepper. Roast vegetables in preheated oven for 20-30 minutes until browned nicely. Remove from oven and let cool. *Can be made ahead and refrigerated in an airtight container. Baked Sweet Potatoes with Garlic Roasted Vegetables (serves eight) 8 medium sweet potatoes 2 cups Garlic Roasted Vegetables, rewarmed, if desired 4 tablespoons butter with canola oil, divided Preheat oven to 425 degrees. Pierce top side of potatoes with a sharp knife or fork. Bake sweet potatoes in preheated oven for 20-30 minutes, or until baked through. Remove baked sweet potatoes from oven, split with a knife and stuff with Garlic Roasted Vegetables and butter with canola oil. Serve hot. Enjoy!