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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is NOT a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"He that but looketh on a plate of ham and eggs to lust after it hath already committed breakfast with it in his heart."
C.S. Lewis

The refrigerator light goes on...

This is a fairly spicy recipe, so if you like your food a little milder, substitute half a roasted green bell pepper for half of the poblano pepper. The key to making home fries like those you get at a restaurant is to use a little bit of oil and a moderately hot pan. After caramelizing the onions and adding the potatoes I reduce the heat slightly and cover. The steam helps increase the heat and cook the potatoes through. If you stir only about every three minutes, the bottom layer of the potatoes will brown nicely but not stick to the pan. Toss them, pat down slightly cover and repeat. Keep a close watch on this dish in the last ten minutes or so of cooking, as you want the onions, peppers and sweet potatoes to caramelize, but not burn.

Sweet Potatoes and Yams

Sweet potatoes are not yams. What is marketed in the U.S. as a sweet potato is usually a potato with a pale skin and creamy yellow flesh. These are closely related to russet potatoes and are drier and not very sweet.

What is usually sold as a yam in the U.S. is actually the darker skinned sweet potato. The thick orange skin is tough and fibrous and the flesh is moist and also has a rich orange color.

1 cup yams: 177 calories; 0g fat; 0mg cholesterol; 13mg sodium; 42g carbohydrate; 6g fiber; 1g sugars; 2g protein; 4% RDA Vitamin A; 43% RDA Vitamin C; 3% RDA Calcium; 4% RDA Iron; 4mcg Vitamin K


 

Sweet Potato and Poblano Home Fries



Servings = 2 | Serving size =about 1 cup

Cooking Time = 60 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

Leftovers are pretty good. Reheat gently.

1 medium poblano pepper
1 tsp olive oil
1 medium red onion (diced)
8 ounces sweet potatoes (yams) (1/2 inch dice)
1/2 tsp paprika
1/4 tsp cumin
1/4 tsp salt
fresh ground black pepper (to taste)

Preheat the oven to 325°F.

Place the pepper in the oven and roast, about 30 minutes, until the outside is charred.

Place the roasted pepper in a paper bag and fold over the top, then allow to cool for ten minutes. After ten minutes, the roasted skin should slip off easily. Seed the peeled poblano and dice.

Place the olive oil in a medium saucepan over medium-high heat. Add the onions and cook until they begin to caramelize, about 7-10 minutes.

Add the diced yams, toss well, and cover. Cook for about ten minutes over medium-high heat, stirring occasionally, until the yams are slightly tender.

Add the poblano peppers, the paprika, cumin, salt and pepper and stir. Recover and allow to cook for another 5-10 minutes, stirring occasionally, until the yams are soft.

Serve.

Nutrition Facts

Serving size = about 1 cup

Servings = 2

.

Amount Per Serving

Calories 191 Calories from Fat 25
  % Daily Value
Total Fat 2g 4%
    Saturated Fat 0g 1%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 0mg 0%
Sodium 305mg 12%
Total Carbohydrates 4g 15%
    Dietary Fiber 7g 24%
    Sugars 4g  
Protein 4g  
Vitamin A 13% Vitamin C 120%
Calcium 3% Iron 8%
Vitamin K 8 mcg Potassium 1126 mg
Magnesium 38 mg