An oven-baked red-fleshed sweet
potatoes are halved lengthwise and stuffed with corn and bean
filling. A balanced and healthy vegetarian and diabetic diet to have just enough calories to
maintain an ideal weight and to prevent the onset of diabetes.
Red-fleshed sweet potatoes are a health
food that contain more beta carotene than other light-colored flesh
varieties. Some diabetics are advocating increased consumption of
sweet potatoes as it helps to stabilize blood sugar levels and to
lower insulin resistance.
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Ingredients :
Serves 4
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4 red-fleshed sweet potatoes, about 9oz
/ 250g each
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1 cup frozen fava beans
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scant
3/4 cup frozen corn kernels
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4oz / 115g fine long green beans
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1 tbsp olive oil
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1 tbsp balsamic vinegar
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5oz / 140g tomatoes
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2 tbsp torn fresh basil leaves, plus extra leaves to garnish
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pepper
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Method :
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Preheat the oven to 375°F/190°C. Scrub
the sweet potatoes and pierce the skin of each potato with a sharp
knife several times. Arrange on a baking sheet and bake in the
preheated oven for 1 - 1¼ hours, or until soft and tender when pierced
with the point of a sharp knife. Keep warm.
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When the potatoes are cooked, bring a pan
of water to a boil, add the fava beans and corn, and return to a boil.
Reduce the heat, cover, and let simmer for 5 minutes. Trim the green
beans, cut in half, and add to the pan. Return to a boil, then reduce
the heat, cover, and let simmer for 3 minutes, or until the green beans
are just tender.
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Blend the oil with the vinegar in a small
bowl and season to taste with pepper. Drain the corn and beans, return
to the pan, add the tomatoes, and pour the dressing over. Add the torn
basil leaves and mix well.
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Remove the sweet potatoes from the oven,
cut in half lengthwise, and open up. Divide the corn and bean filling
between the potatoes and serve at once, garnished with basil leaves.
Nutritional Facts :
Calories: 362
Fat: 4.2g
Saturated Fat: 0.1g
Salt: 0.3g |
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