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Tag: caribbean

  • Grilled Tilapia with Crunchy Corn Salsa & Arugula

    Grilled Tilapia with Crunchy Corn Salsa & Arugula

    How to Make Grilled Tilapia with Crunchy Corn Salsa & Arugula

    This grilled tilapia is a fresh and flavorful dish that fits in the Dietary Approaches to Stop Hypertension (DASH) Meal Pattern, meaning it’s a good choice for those who are mindful of their blood pressure. Tender tilapia fillets are grilled to perfection and served with a vibrant salsa made from crunchy corn, tomatoes, onions, and cilantro, all atop a bed of peppery arugula.  


    15 min prep time


    8 min cook time


    4servings


    4 oz tilapia, ¾ cup salsa, 1 cup arugula

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine corn, red bell pepper, red onion, jalapeño, rice vinegar, olive oil, and cilantro. Toss well and set aside.

    2. Pat the tilapia fillets dry with a paper towel. Spray with cooking spray on both sides. Sprinkle evenly with cumin, smoked paprika, garlic powder, and black pepper.

    3. Preheat a grill or grill pan over medium-high heat. Spray the pan with oil. Grill the tilapia for 3–4 minutes per side, or until the fish flakes easily with a fork. Remove from heat and let rest for a minute.

    4. Divide the arugula among 4 plates. Place a grilled tilapia fillet on top of the arugula. Spoon the crunchy corn salsa over and around the fish.

    Seafood
    Latin American
    Caribbean
    Salads
    Gluten-Free
    Dinner
    Lunch
    Quick & Easy
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    Nutrition facts

    4 Servings



    • Serving Size

      4 oz tilapia, ¾ cup salsa, 1 cup arugula


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      60mg

      20%

    • Sodium
      380mg

      17%

    • Total Carbohydrate
      22g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        12g
      • Added Sugars
        6g

        12%

    • Protein
      26g

    • Potassium
      689mg
      15%

    Ingredients

    fresh or frozen corn kernels (thawed if frozen)
    2 cup

    red bell pepper (diced)
    1 med

    red onion (finely diced)
    1/2 small

    jalapeño pepper (finely diced)
    1 small

    unseasoned rice vinegar
    2 tbsp

    olive oil
    1 tbsp

    fresh cilantro (chopped)
    1/4 cup

    tilapia (fresh or frozen, thawed)
    4 fillets (4–5 oz each)

    nonstick cooking spray
    1 whole

    ground cumin
    1 tsp

    smoked paprika
    1 tsp

    garlic powder
    1/4 tsp

    black pepper
    1/4 tsp

    baby arugula
    4 cup

  • Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    How to Make Grilled Jalapeno-Peach Chicken Thighs with Creamy Avocado & Artichoke Salad

    Bring a taste of summer to your table with these tasty dishes that fit the Very-Low-Carbohydrate Meal Pattern. This dish is a perfect blend of sweet, spicy, and creamy flavors, making it a delightful meal for any occasion.


    15 min prep time


    20 min cook time


    4servings


    6oz chicken, ½ cup peach/peppers, 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F.

    2. Pat the chicken thighs dry with paper towels. Season both sides with pepper.

    3. Heat a large ovenproof skillet over medium-high heat. Add olive oil and swirl to coat. Place the chicken in the skillet and sear on one side until golden brown, about 5–6 minutes. Flip the chicken, then remove the skillet from heat.

    4. Arrange the peach slices and diced jalapeños around the chicken in the skillet.

    5. Drizzle with lemon juice, zest, and sugar-free syrup. Transfer the skillet to the oven and bake for 15–18 minutes, or until the chicken is fully cooked (165 degrees F internal temperature).

    6. Meanwhile, in a medium bowl, whisk together minced garlic, mayonnaise, apple cider vinegar, Dijon mustard, and dried basil.

    7. Add sliced artichoke hearts and avocado to the bowl with the dressing. Toss gently to coat. Add spring mix and toss again to combine.

    8. Divide the salad among plates. Top with roasted chicken and caramelized peaches.

    Veggie Rich
    Caribbean
    Salad Dressings & Condiments
    Salads
    Gluten-Free
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      6oz chicken, ½ cup peach/peppers, 2 cups salad


    • Amount per serving



      Calories





      330

    • % Daily value*

    • Total Fat
      13g

      17%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      135mg

      45%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      39g

    • Potassium
      203mg
      4%

    Ingredients

    boneless skinless chicken thighs
    1 1/2 lbs

    black pepper
    1/2 tsp

    olive oil
    2 tsp

    peaches (halved, pitted, and sliced)
    2 small

    jalapeño pepper (seeded and finely diced)
    2 whole

    lemon (zested and juiced)
    1 whole

    sugar-free maple-type syrup
    1 tbsp

    garlic (minced)
    1 clove

    Plain Nonfat Greek yogurt
    2 tbsp

    Apple Cider Vinegar
    1 tbsp

    Dijon Mustard
    1 tsp

    dried basil
    1 tsp

    marinated artichoke hearts (drained and sliced)
    4 oz

    avocado (halved, pitted, and sliced)
    1/2 whole

    spring mix salad
    5 oz

  • Spiced Ginger Carrot Soup

    Spiced Ginger Carrot Soup

    How to Make Spiced Ginger Carrot Soup

    This flavorful Spiced Ginger Carrot soup is a culinary journey that transcends borders, drawing inspiration from global kitchens. With a touch of spice and a hint of warming ginger, it’s the perfect balance of savory and sweet. This diabetes-friendly recipe would pair well with a creamy salad, like the Brussels Sprout Salad with Avocado, Artichokes, & Creamy Honey Mustard Dressing.


    15 min prep time


    20 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large pot, heat the olive oil over medium heat. Add the chopped onion and sauté until translucent, 4–5 minutes.

    2. Add the minced garlic and freshly grated ginger. Sauté for about 1–2 minutes until fragrant. Stir in the coriander and turmeric. Cook for another minute to toast the spices.

    3. Add the chopped carrots to the pot and sauté for a few minutes, coating them with the aromatic spices.

    4. Pour in the vegetable broth and bring the mixture to a gentle simmer. Cover the pot and let the carrots cook until they are tender.

    5. Once the carrots are cooked, use an immersion blender to pureé the soup until smooth.
      Alternatively, carefully transfer the soup to a blender and blend until smooth, then return it to the pot.

    6. Stir in the coconut milk and season the soup with salt and pepper to taste.

    7. Let the soup simmer for a few more minutes to heat through.

    8. Serve the spiced ginger carrot soup hot, garnished with chopped fresh cilantro.

    Veggie Rich
    Low Carb
    Caribbean
    Asian
    Soup
    Vegetarian
    Vegan
    Holidays & Entertaining
    Foodie
    Dinner
    Lunch
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      90

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        2g

        10%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g
      • Added Sugars
        0g

        0%

    • Protein
      1g

    • Potassium
      231mg
      5%

    Ingredients

    carrots (peeled and chopped)
    1 lbs

    onion(s) (chopped)
    1 whole

    garlic (minced)
    2 clove

    olive oil
    2 tbsp

    fresh ginger (grated)
    2 tbsp

    ground coriander
    1 tsp

    ground turmeric
    1/4 tsp

    salt
    1/4 tsp

    low sodium vegetable broth
    4 cup

    lite coconut milk (unsweetened)
    1 cup

    fresh cilantro (for garnish)
    1

  • Orange-Rosemary Glazed Salmon with Broccolini

    Orange-Rosemary Glazed Salmon with Broccolini

    How to Make Orange-Rosemary Glazed Salmon with Broccolini

    This Orange Rosemary Glazed Salmon with Broccolini is a tasty combination of citrusy, herby, and savory flavors. It’s a healthy and elegant dish that’s perfect for an easy weeknight dinner.


    10 min prep time


    20 min cook time


    4servings


    1 6-oz filet per serving plus ½ bunch broccolini

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 400 degrees F. Line a baking sheet with parchment paper or foil
    2. Place broccolini on one side of the baking sheet and drizzle with olive oil.
    3. Pat salmon dry with paper towels and place on the other side of the baking sheet.
    4. Combine the orange zest, orange juice, broth, brown sugar, garlic, rosemary, cornstarch, and flaxseed in a small saucepan over medium heat. Cook, whisking occasionally, until the sauce reduces by half and thickens, 8–10 minutes. It should cling to a spoon.
    5. Brush sauce over the salmon. Place the baking sheet in the oven and bake until salmon reaches an internal temperature of 145 degrees F and the broccolini is tender, 6–10 minutes.
    Asian
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 6-oz filet per serving plus ½ bunch broccolini


    • Amount per serving



      Calories





      390

    • % Daily value*

    • Total Fat
      17g

      22%

      • Saturated Fat
        3.4g

        17%
      • Trans Fats
        0g

    • Cholesterol
      90mg

      30%

    • Sodium
      300mg

      13%

    • Total Carbohydrate
      21g

      8%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        10g
      • Added Sugars
        5g

        10%

    • Protein
      38g

    • Potassium
      1090mg
      23%

    Ingredients

    black pepper
    1/8 tsp

    salt
    1/4 tsp

    whole flax seeds
    2 tsp

    Cornstarch
    1 tbsp

    fresh rosemary (minced)
    1 tbsp

    garlic (minced)
    3 clove

    brown sugar substitute
    1 tbsp and 2 teaspoons

    low sodium chicken broth
    1/2 cup

    orange (juiced)
    2

    orange (zest)
    1

    salmon filets (6 oz. each)
    4

    olive oil
    1 tbsp

    broccolini (1 lb. total)
    2 bunch

  • Shrimp Creole and Cauliflower Grits

    Shrimp Creole and Cauliflower Grits

    How to Make Shrimp Creole and Cauliflower Grits

    In this twist to classic grits, corn is swapped out for cauliflower and white beans for a creamy alternative that pairs perfectly with the spice in the shrimp. You can swap out the chicken stock with a quick homemade stock using the shrimp shells. Consider buying Cajun seasoning (typically a mix of chili pepper, smoked paprika, cayenne, garlic, onion, salt, pepper, and herbs) to cut down on prep time—and it works as a great seasoning for vegetables. If purchasing, a salt-free Cajun seasoning is recommended.

     

    Watch how to make shrimp creole and cauliflower grits

    play video

    Play video

     


    10 min prep time


    30 min cook time


    4servings


    1 1/2 cups grits and 1 cup creole

    Print Recipe >

    Step-By-Step Instructions:

    1. For the grits: Heat oil in a medium pot over medium-high heat. Add the cauliflower and cook until softened and lightly browned, about 10 minutes. Add the garlic and heat until fragrant, about 1 minute.

    2. Add the beans, broth, and water. Cook for 5 minutes. Turn off the heat. Add the Parmesan and onion powder. Using a masher or blender, mix until just creamy with a little texture remaining. Add more water as needed. Season with pepper. Cover to keep warm until serving.

    3. For the shrimp: Pat the shrimp dry with a paper towel. Heat 1½ tsp oil in a large skillet over medium-high heat and add the shrimp in a single layer. Lightly sear on one side until curled and lightly charred. Remove shrimp to a plate and add the remaining oil to the pan.

    4. Add the celery, onion, and bell pepper to the pan. Reduce heat to medium and cook, stirring occasionally until tender but not overly browned, about 7 minutes. If the pan gets too dry while the vegetables cook, add water as needed.

    5. Add the garlic and seasoning and heat until fragrant, about 1 minute. Add the tomatoes, broth, and bay leaf. Use a spoon to scrape any bits stuck to the bottom of the pan. Bring to a boil and then reduce heat to a simmer. Cook for 10 minutes until thickened, stir frequently to prevent the bottom from burning.

    6. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    7. Serve on top of cauliflower “grits” and garnish with onions and hot sauce.

    Veggie Rich
    Seafood
    Caribbean
    Dinner
    Main Dish
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    Nutrition facts

    4 Servings



    • Serving Size

      1 1/2 cups grits and 1 cup creole


    • Amount per serving



      Calories





      240

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      130mg

      43%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      24g

      9%

      • Dietary Fiber
        8g

        29%
      • Total Sugars
        8g
      • Added Sugars
        0g

        0%

    • Protein
      24g

    • Potassium
      1100mg
      23%

    Ingredients

    green onion (scallion) (sliced, for garnish)
    1 stalks

    cauliflower (trimmed and grated)
    approximately 2 lbs.

    olive oil (for grits)
    2 tsp

    garlic (minced, for grits)
    1 clove

    low-sodium white beans (drained and rinsed)
    1/2 can

    lower-sodium chicken broth
    1/2 cup

    water
    1/2 cup

    finely grated parmesan cheese (optional)
    1 tbsp

    onion powder
    1/2 tsp

    olive oil (divided, for grits)
    1 tbsp

    large shrimp (peeled and deveined)
    1 lbs

    celery (diced)
    2 stalks

    yellow onion (diced)
    1 small

    green bell pepper (diced)
    1 whole

    garlic powder (minced, for grits)
    3 cloves

    salt-free Creole seasoning
    2 tsp

    canned diced tomatoes
    14 oz

    low sodium chicken broth (for grits)
    1 cup

    bay leaves
    1 leaves

    Worcestershire sauce
    1 tsp

  • Grilled Hawaiian Chicken Kabobs

    Grilled Hawaiian Chicken Kabobs

    How to Make Grilled Hawaiian Chicken Kabobs

    These grilled Hawaiian chicken kabobs are a must-have at your next cookout with family and friends. With all those colors, they are sure to brighten up the picnic table. They’re not only eye-catching—they’re great for boosting your protein, fruit, and vegetable intake for the day! The key ingredient in the sweet and tangy marinade for these kabobs is zero- calorie Splenda® Granulated Sweetener.
     


    1 hr and 15 min prep time


    1 hr and 30 min cook time


    10servings


    1 Kabob

    Print Recipe >

    Step-By-Step Instructions:

    1. Soak 10 wooden skewers in water for at least 30 minutes.

    2. Meanwhile, place chicken in a large zip-close bag. Add oil, soy sauce, vinegar, Splenda Granulated Sweetener, lemon juice, garlic, ginger, and jalapeño. Massage mixture into chicken to cover completely. Marinate at room temperature for at least 1 hour or refrigerate overnight.

    3. Remove chicken from marinade. Bring marinade to a boil and set marinade aside for brushing kabobs while grilling.

    4. Thread skewers with chicken, pineapple, red onion, and bell peppers, alternating ingredients evenly.

    5. Heat grill to medium heat. Grill kabobs, flipping occasionally and brushing with reserved marinade until fully cooked, about 10–15 minutes. Serve and enjoy.

    Caribbean
    Main Dish
    Dinner
    Lunch
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    Nutrition facts

    10 Servings



    • Serving Size

      1 Kabob


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      3g

      4%

      • Saturated Fat
        0.7g

        4%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      90mg

      4%

    • Total Carbohydrate
      8g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g
      • Added Sugars
        0g

        0%

    • Protein
      15g

    • Potassium
      300mg
      6%

    Ingredients

    boneless, skinless chicken breasts (cut into 1-inch pieces)
    1 1/2 lbs

    olive oil
    1 tbsp

    soy sauce (lowest sodium available)
    1 tbsp

    rice wine vinegar
    1 tbsp

    Splenda® Granulated Sweetener
    1 tbsp

    lemon (juiced)
    1/2 whole

    garlic (cloves minced)
    2 clove

    Knob Ginger (peeled, minced)
    1 whole

    jalapeño pepper (seeded, minced)
    1 whole

    Fresh Pineapple (chunks)
    10 oz

    red onion (medium size, cut into 1-inch pieces)
    1 med

    bell peppers (red and green, cut into 1 inch pieces)
    2 whole

  • Ajiaco (English)

    Ajiaco (English)

    How to Make Ajiaco (English)

    There are many variations of ajiaco. This one uses fresh chard.


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Season with hot sauce and place egg slice in each bowl before serving.
    2. Heat 1 Tbsp oil in small skillet and brown onion. Add to stockpot, along with remaining ingredients except hot sauce and egg. Simmer for 20 minutes.
    3. Heat 1 Tbsp oil in large stockpot and brown meat 4–5 minutes. Add broth and water and bring to a boil. Cover, reduce heat, and simmer 30 minutes.
    Caribbean
    Latin American
    Mexican/Southwestern
    Appetizers
    Lunch
    Main Dish
    Sides
    Soup
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    Nutrition facts

    9 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      230

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      85mg

      28%

    • Sodium
      330mg

      14%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        3g

    • Protein
      16g

    Ingredients

    white onion (peeled and cut into thin vertical slices)
    1 large

    water
    2 cup

    low-fat, low-sodium beef broth
    4 cup

    beef stew meat
    1 1/2 lbs

    canola oil (divided)
    2 tbsp

    hard-boiled egg (sliced)
    2

    hot sauce
    to taste

    fresh parsley (chopped)
    1 tbsp

    celery (chopped)
    1/2 cup

    black pepper
    1/4 tsp

    salt
    1 tsp

    dried oregano
    1/2 tsp

    garlic cloves (minced)
    1

    swiss chard (washed and chopped)
    1 cup

    large carrots (julienned)
    2

    medium potatoes (each peeled and quartered)
    8

  • Summer Peach and Corn Salad

    Summer Peach and Corn Salad

    How to Make Summer Peach and Corn Salad

    Talk about a summer treat! This healthy salad is so good, especially in summer when you can grab fresh peaches and corn in season (and on sale!). When you brown the peaches and corn, they tend to take on completely different taste profiles. Be prepared for an explosion of flavors!


    20 min prep time


    25 min cook time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. To a large bowl, add peaches, vanilla, nutmeg, cinnamon, and 1 teaspoon avocado oil, and toss gently.
    2. Preheat a medium nonstick pan over medium heat. Add peaches to the pan and lightly brown them on both sides. Transfer to a small baking sheet and place in the refrigerator.
    3. Place corn in a pot of cold water and bring to a boil until corn is cooked through, about 10–15 minutes. Remove from water and cut in half.
    4. Preheat a medium nonstick pan over medium heat and add 1 teaspoon avocado oil. Wait 10 seconds and then add corn. Lightly brown all sides of the corn. Transfer corn to a small baking sheet and place in the refrigerator.
    5. Once peaches and corn are cool, remove from the refrigerator. Cut the corn kernels off the ear; add to a bowl along with the peaches and add onions.
    6. To a separate bowl, add all dressing ingredients. Whisk together until it reaches a smooth consistency. Add dressing to corn, peaches, onions, and toss gently. Serve.
    Veggie Rich
    Mexican/Southwestern
    Latin American
    Caribbean
    Vegetarian
    Snacks
    Salads
    Dessert
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      180

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      180mg

      8%

    • Total Carbohydrate
      33g

      12%

      • Dietary Fiber
        5g

        18%
      • Total Sugars
        19g

    • Protein
      5g

    • Potassium
      580mg
      12%

    Ingredients

    ripe peaches (washed and cut into quarters)
    5

    vanilla extract
    1/4 tsp

    ground nutmeg
    1/4 tsp

    ground cinnamon
    1/4 tsp

    avocado oil (divided)
    2 tsp

    ears corn (husks removed, washed)
    5

    red onion (peeled and thinly sliced)
    1 small

    fat-free plain Greek yogurt
    3 tbsp

    kosher salt
    1/2 tsp

    black pepper
    1 tsp

    fennel seeds
    1 tsp

    ground cumin
    1/4 tsp

    ground coriander
    1 tsp

    avocado oil
    1 tbsp

    lime juice
    2 tbsp

    chopped cilantro
    1 tbsp

  • Tomato and Peach Salad

    Tomato and Peach Salad

    How to Make Tomato and Peach Salad

    This salad is perfect for late summer when peaches and tomatoes are at their peak.


    15 min prep time


    8servings


    about 1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large bowl, combine the peaches, tomatoes, cherry tomatoes, and red onion, and gently toss.
    2. In a small bowl or measuring cup, whisk together the vinegar, lemon juice, and honey. Slowly add the oil in a thin stream, whisking to emulsify. Add the salt and black pepper.
    3. Add the dressing to the peaches and tomatoes, and gently toss. Fold in the mint leaves. To serve, turn out the salad onto a large platter.
    Low Sodium
    Low Carb
    Veggie Rich
    Caribbean
    Latin American
    Mexican/Southwestern
    Mediterranean
    Salads
    Sides
    Vegetarian
    Foodie
    Holidays & Entertaining
    Lunch
    No Cook
    Quick & Easy
    Salad Dressings & Condiments
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    Nutrition facts

    8 Servings



    • Serving Size

      about 1 cup


    • Amount per serving



      Calories





      75

    • % Daily value*

    • Total Fat
      3.5g

      4%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      75mg

      3%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        8g

    • Protein
      1g

    • Potassium
      305mg
      6%

    Ingredients

    peaches (pitted and cut into thick wedges)
    3 med

    tomatoes (cut into large chunks)
    3

    cherry tomatoes (halved)
    1/2 pints

    red onion (thinly sliced)
    1/2

    sherry vinegar
    1 tbsp

    lemon juice
    1 tbsp

    honey
    1 tsp

    olive oil
    2 tbsp

    salt
    1/4 tsp

    black pepper
    1/4 tsp

    fresh mint
    1/4 cup

  • Mojito Sweeties Mash

    Mojito Sweeties Mash

    How to Make Mojito Sweeties Mash

    Mint and lime juice give these mashed sweet potatoes some mojito flair! For a complete, balanced meal, pair with a simple protein, like this Balsamic-Glazed Salmon, and fill the rest of your plate with a non-starchy vegetable.


    10 min prep time


    35 min cook time


    4servings


    About 1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Put the whole sweet potatoes in a large saucepan and add enough cold water to cover. Bring the potatoes to a boil over high heat. Reduce the heat to medium-low and simmer until tender, 30–35 minutes. Drain the potatoes and rinse under cold water until they’re easy to handle.
    2. Meanwhile, warm the oil in a small saucepan over high heat until warm, about 1 minute. (Or microwave the oil in a microwavable bowl on high until the oil is warm, about 30 seconds.) Add the mint leaves and crush with the handle of a wooden spoon or a pestle. Set aside.
    3. Peel the sweet potatoes and return them to the saucepan. Add the mint mixture, lime juice, salt, and pepper. Mash the potatoes with a potato masher until smooth and creamy. Transfer the potatoes to a serving bowl, garnish with the mint sprigs, and serve hot.
    Caribbean
    Comfort Food
    Vegan
    Vegetarian
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Sides
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    Nutrition facts

    4 Servings



    • Serving Size

      About 1/2 cup


    • Amount per serving



      Calories





      145

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        1g

        5%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      157mg

      7%

    • Total Carbohydrate
      27g

      10%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        9g

    • Protein
      2g

    Ingredients

    olive oil
    1 tbsp

    chopped fresh mint
    2 tbsp

    lime juice
    2 tbsp

    salt
    1/4 tsp

    sweet potatoes (unpeeled)
    2 large (about 1 1/2 lbs)

    black pepper
    1/4 tsp