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Tag: french

  • Seared Salmon & Shallot-Dijon Vinaigrette with Roasted Potatoes & Sautéed Vegetables

    Seared Salmon & Shallot-Dijon Vinaigrette with Roasted Potatoes & Sautéed Vegetables

    How to Make Seared Salmon & Shallot-Dijon Vinaigrette with Roasted Potatoes & Sautéed Vegetables

    For this dish, we’re paying homage to the flavors and ingredients of niçoise with a vibrant side of sautéed green beans and sweet peppers that perfectly pairs with seared salmon topped with an irresistibly tangy vinaigrette of whole grain dijon mustard, piquant shallot, and more.


    10 min prep time


    30 min cook time


    4servings


    1/4 of recipe

    Print Recipe >

    Step-By-Step Instructions:

    1. Prepare & roast the potatoes: Place an oven rack in the center of the oven, then preheat to 450°F. Wash and dry the fresh produce. Halve the potatoes lengthwise, then cut crosswise into 1/2-inch pieces. Place on a sheet pan. Drizzle with 1/2 teaspoon of olive oil; season with salt (optional), pepper, and the Italian seasoning. Toss to coat. Arrange in an even layer. Roast 21 to 23 minutes, or until lightly browned and tender when pierced with a fork. Remove from the oven.
    2. Prepare the ingredients & make the vinaigrette: Meanwhile, cut off and discard the stem ends of the green beans. Cut off and discard the stems of the sweet peppers; remove the cores, then quarter lengthwise. Peel and roughly chop 2 cloves of garlic. Roughly chop the piquante peppers. Peel the shallot; finely chop to get 2 tablespoons (you may have extra). In a bowl, whisk together the chopped shallot, vinegar, mustard, and 2 tablespoons of olive oil until thoroughly combined. Taste, then season with salt (optional) and pepper if desired.
    3. Cook & finish the vegetables: In a large pan (nonstick, if you have one), heat 1/2 teaspoon of olive oil on medium-high until hot. Add the prepared green beans in an even layer. Cook, without stirring, 2 to 3 minutes, or until lightly browned. Add the quartered sweet peppers; season with salt (optional) and pepper. Cook, stirring occasionally, 4 to 5 minutes, or until slightly softened. Add the chopped garlic; season with salt and pepper. Cook, stirring frequently, 1 to 2 minutes, or until slightly softened. Add 1/4 cup of water (carefully, as the liquid may splatter). Cook, stirring frequently, 1 to 2 minutes, or until the water has cooked off. Transfer to a large bowl. Add the chopped piquante peppers and season with salt (optional) and pepper. Stir to combine; cover with foil to keep warm. Wipe out the pan.
    4. Cook the fish & serve your dish: Pat the fish dry with paper towels. Season with salt (optional) and pepper on both sides. In the same pan, heat 2 teaspoons of olive oil on medium until hot. Add the seasoned fish, skin side up. Loosely cover the pan with foil. Cook 3 to 5 minutes, or until lightly browned. Flip and cook 2 to 4 minutes, or until browned and cooked through (an instant read thermometer should register 145°F). Turn off the heat. Serve the cooked fish with the roasted potatoes and finished vegetables. Top the fish with the vinaigrette. Enjoy!
    Veggie Rich
    Seafood
    French
    Meal Kit Recipes
    Main Dish
    Foodie
    Dinner
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    Nutrition facts

    4 Servings



    • Serving Size

      1/4 of recipe


    • Amount per serving



      Calories





      560

    • % Daily value*

    • Total Fat
      32g

      41%

      • Saturated Fat
        6g

        30%
      • Trans Fats
        0g

    • Cholesterol
      80mg

      27%

    • Sodium
      870mg

      38%

    • Total Carbohydrate
      35g

      13%

      • Dietary Fiber
        6g

        21%
      • Total Sugars
        6g

    • Protein
      34g

    • Potassium
      1354mg
      29%

    Ingredients

    baby golden potatoes
    1 1/4 lbs

    olive oil (divided)
    3 tbsp

    Italian seasoning
    1 tbsp

    fresh green beans
    6 oz

    mini sweet peppers
    1/2 lbs

    garlic
    2 clove

    sweet piquante peppers
    1 oz

    shallot
    1 med

    rice vinegar
    1 tbsp

    coarse Dijon mustard
    2 tbsp

    water
    1/4 cup

    skin-on salmon filet (10-oz)
    2

    salt and pepper to taste (optional)
    1 pinch

  • Eggs Benedict with Silken Hollandaise Sauce

    Eggs Benedict with Silken Hollandaise Sauce

    How to Make Eggs Benedict with Silken Hollandaise Sauce

    There are some rich foods that aren’t easily made over into flavorful, healthful choices. Thankfully, Eggs Benedict is a dish that’s done here successfully. The silken tofu gives the sauce a velvety mouth feel that’s unmatched. Plus, the sauce is so peppy you may never go back to regular hollandaise sauce.

    For a vegetarian version, try with seasoned, steamed spinach, kale, or roasted asparagus in place of the ham.

    Find this recipe and more in our cookbook, The All-Natural Diabetes Cookbook. To order directly from the American Diabetes Association, click here.


    20 min prep time


    10 mintues cook time


    6servings


    1 topped muffin half

    Print Recipe >

    Step-By-Step Instructions:

    1. Puree the tofu, lemon juice, evaporated milk, butter, mustard, worcestershire sauce, and cayenne pepper in a blender on low speed until smooth, about 30 seconds.
    2. Place the mixture in a small saucepan over medium-low heat. Simmer until hot, about 5 minutes.
    3. Meanwhile, top each toasted muffin half with a ham slice, then a poached egg. Top each with about 3 tablespoons of the hot silken hollandaise sauce and serve.
    4. Fresh Fact: To poach eggs, bring about 3 inches of water to boil in a large, shallow skillet over high heat. Turn off the heat and add eggs at once by breaking them directly into the water. Immediately cover pan with a tight-fitting lid. Allow eggs to cook undisturbed until done as desired, about 4 minutes. Remove the eggs with a perforated spatula or large slotted spoon and drain on paper towels.
    French
    Sauces
    Foodie
    Breakfast and Brunch
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    Nutrition facts

    6 Servings



    • Serving Size

      1 topped muffin half


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      7g

      9%

      • Saturated Fat
        2.5g

        13%
      • Trans Fats
        0g

    • Cholesterol
      175mg

      58%

    • Sodium
      530mg

      23%

    • Total Carbohydrate
      17g

      6%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        4g

    • Protein
      14g

    • Potassium
      255mg
      5%

    Ingredients

    organic silken tofu (about 1/2 cup, undrained)
    4 oz

    lemon juice
    2 tbsp

    evaporated skim milk
    2 tbsp

    unsalted butter
    1 tsp

    Dijon Mustard
    2 tsp

    Worcestershire sauce
    1 tsp

    cayenne pepper
    1 pinch

    whole-wheat English muffins (split in half and toasted)
    3

    deli-style smoked ham (pan-grilled or oven heated)
    6 (3/4 oz) slices

    eggs (Poached, see Fresh Fact)
    6

  • Winter Vegetable Potage With Pasta

    Winter Vegetable Potage With Pasta

    How to Make Winter Vegetable Potage With Pasta

    This cool-weather soup is the perfect, heart-healthy way to stay warm. The fiber from the veggies helps balance the pasta, to create a rich broth that’s the perfect side dish, lunch, or even a heart main dish for dinner.


    20 min (if cutting cabbage by hand) prep time


    60 min cook time


    8servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the olive oil over medium-high heat. Add the onions and sauté for 4 minutes. Add the carrots and fennel and season with the salt and black pepper. Sauté for 3 minutes. Add the garlic and sauté for 1 minute.
    2. Add the broth, cabbage, and rutabaga to the pan. Bring to boiling. Reduce the heat to low, cover, and simmer for 45 minutes to 1 hour. Add the pasta, raise the heat to medium, and cook for 7 minutes, or until the pasta is tender. Ladle the soup into bowls and garnish each bowl with the chives.
    Veggie Rich
    Comfort Food
    French
    Lunch
    One Pot
    Soup
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    Nutrition facts

    8 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      95

    • % Daily value*

    • Total Fat
      2g

      3%

      • Saturated Fat
        0.3g

        2%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      475mg

      21%

    • Total Carbohydrate
      16g

      6%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        5g

    • Protein
      4g

    • Potassium
      415mg
      9%

    Ingredients

    fresh chives (minced)
    2 tbsp

    elbow macaroni
    2/3 cup

    rutabaga (peeled and diced)
    1/2 cup

    cabbage (shredded)
    1 cup

    low sodium chicken broth
    5 cup

    garlic (minced)
    2 clove

    black pepper
    1/4 tsp

    salt
    1/2 tsp

    fennel bulb (diced)
    1

    carrot(s) (peeled and diced)
    3

    onion(s) (diced)
    1

    olive oil
    1 tbsp

  • Winter Salad With Champagne Vinaigrette and Pomegranate

    Winter Salad With Champagne Vinaigrette and Pomegranate

    How to Make Winter Salad With Champagne Vinaigrette and Pomegranate


    15 min prep time


    6servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a small bowl, whisk together the vinaigrette ingredients and set aside.
    2. For the salad, divide the greens among 6 serving plates. Sprinkle the greens with the pomegranate seeds, blue cheese, and pistachios. Drizzle with the vinaigrette.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    Low Sodium
    Low Carb
    Veggie Rich
    French
    Salads
    Vegetarian
    Salad Dressings & Condiments
    Lunch
    Quick & Easy
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    Nutrition facts

    6 Servings



    • Serving Size

      1 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      11g

      14%

      • Saturated Fat
        1.5g

        8%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      140mg

      6%

    • Total Carbohydrate
      6g

      2%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        3g

    • Protein
      2g

    • Potassium
      150mg
      3%

    Ingredients

    pistachios (chopped)
    1 tbsp

    blue cheese
    2 tbsp

    pomegranate seeds
    1/2 cup

    salad greens
    6 cup

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    honey
    1 tsp

    fresh chives (minced)
    2 tsp

    lemon juice
    1 tbsp

    champagne vinegar
    2 tbsp

    walnut or olive oil
    1/4 cup

  • Seared Duck Breast Salad

    Seared Duck Breast Salad

    How to Make Seared Duck Breast Salad

    This recipe featured in:

     


    15 min prep time


    20 min cook time


    4servings


    2 oz duck (without skin), 2 cups salad

    Print Recipe >

    Step-By-Step Instructions:

    1. With a sharp knife, make a crisscross pattern on the skin of the duck breasts; cooking with the skin helps retain the juiciness of the meat.
    2. In a cast-iron skillet over medium heat, sear the duck breasts, skin side down, for 12 to 15 minutes. Flip the duck and continue to cook for 5 to 6 minutes more—or longer, depending on your desired doneness. Remove the duck from the pan and tent with foil on a plate to keep warm.
    3. Add the romaine lettuce and radicchio to a bowl.
    4. In a small bowl, whisk together the vinegar, olive oil, mustard, salt, and pepper. Drizzle half of the dressing over the greens and toss to coat. Place the dressed greens on a serving platter. Arrange the orange sections on top of the greens.
    5. Remove the skin from the duck. Thinly slice the duck, then arrange the slices over the greens. Drizzle with the remaining dressing and garnish with the walnuts.
    CKD Dialysis
    CKD Non-Dialysis
    Kidney-Friendly
    French
    Salads
    Main Dish
    Lunch
    Holidays & Entertaining
    Dinner
    Foodie
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    Nutrition facts

    4 Servings



    • Serving Size

      2 oz duck (without skin), 2 cups salad


    • Amount per serving



      Calories





      190

    • % Daily value*

    • Total Fat
      12g

      15%

      • Saturated Fat
        1.6g

        8%
      • Trans Fats
        0g

    • Cholesterol
      40mg

      13%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      12g

      4%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        7g

    • Protein
      10g

    • Potassium
      505mg
      11%

    Ingredients

    walnuts
    2 tbsp

    orange (peeled and sectioned)
    1

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    coarse Dijon mustard
    1 tsp

    olive oil
    2 1/2 tbsp

    balsamic vinegar
    2 tbsp

    radicchio lettuce (torn)
    1 head

    romaine lettuce (chopped or torn)
    1 bunch

    duck breast (boneless, about 4 oz)
    2

  • Sea Bass Provencale

    Sea Bass Provencale

    How to Make Sea Bass Provencale

    This recipe featured in:

     


    15 min prep time


    25 min cook time


    8servings


    4 oz fish, 2 Tbsp sauce

    Print Recipe >

    Step-By-Step Instructions:

    1. Sprinkle the fillets with salt and pepper. In a large nonstick skillet, heat the olive oil over medium-high heat. Add the fillets and sear each side for about 4 minutes, or until cooked through. Remove the fish from the skillet and place on a plate. Cover loosely to keep warm.
    2. Add the onion and red pepper to the skillet and sauté for 5 minutes, until softened. Add the garlic and sauté for 1 minute. Add the undrained tomatoes, tomato paste, and red pepper flakes and bring to boiling. Lower the heat to simmer and cook for 5 to 8 minutes, until the sauce is thickened. Add the olives and capers and cook for 1 minute.
    3. Serve the sea bass with the sauce, finishing with a sprinkle of basil. 
    CKD Dialysis
    Kidney-Friendly
    Low Carb
    French
    Seafood
    Dinner
    Foodie
    Holidays & Entertaining
    Lunch
    Main Dish
    Quick & Easy
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    Nutrition facts

    8 Servings



    • Serving Size

      4 oz fish, 2 Tbsp sauce


    • Amount per serving



      Calories





      160

    • % Daily value*

    • Total Fat
      4g

      5%

      • Saturated Fat
        0.9g

        5%
      • Trans Fats
        0g

    • Cholesterol
      45mg

      15%

    • Sodium
      340mg

      15%

    • Total Carbohydrate
      7g

      3%

      • Dietary Fiber
        1g

        4%
      • Total Sugars
        5g

    • Protein
      22g

    • Potassium
      480mg
      10%

    Ingredients

    fresh basil (sliced)
    1/2 cup

    capers
    2 tsp

    black olives
    1/4 cup

    crushed red pepper flakes
    1/4 tsp

    tomato paste
    1 tbsp

    diced tomatoes
    15 oz

    garlic (thinly sliced)
    2 clove

    red bell pepper (thinly sliced)
    1

    onion(s) (chopped)
    1

    olive oil
    1 tbsp

    black pepper
    1/4 tsp

    salt
    1/4 tsp

    sea bass
    2 lbs

  • Roasted Brussels Sprouts With Honey Mustard

    Roasted Brussels Sprouts With Honey Mustard

    How to Make Roasted Brussels Sprouts With Honey Mustard


    15 min prep time


    45 min cook time


    9servings


    1 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat the oven to 425°F. Line a flat baking sheet with parchment paper.
    2. Toss the trimmed sprouts with the olive oil, salt, and pepper in a large bowl. Put the sprouts on the parchment-lined baking sheet in one single layer.
    3. Roast the brussels sprouts for about 45 minutes or until crispy, shaking the sheet about every 15 minutes.
    4. Mix together the mustard and honey in a small bowl. When the sprouts are done, add them to a serving bowl. Add in the honey mustard mixture, and toss well. Serve immediately.
    Veggie Rich
    Low Sodium
    Low Carb
    French
    Vegetarian
    Sides
    Dinner
    Foodie
    Holidays & Entertaining
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    Nutrition facts

    9 Servings



    • Serving Size

      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
      100mg

      4%

    • Total Carbohydrate
      10g

      4%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        4g

    • Protein
      3g

    Ingredients

    honey
    1 tbsp

    coarse Dijon mustard
    2 tbsp

    salt and pepper to taste (not included in nutrition analysis)
    1

    olive oil
    2 tbsp

    brussels sprouts (bottoms trimmed)
    2 lbs

  • Pumpkin Bisque

    Pumpkin Bisque

    How to Make Pumpkin Bisque


    10 min prep time


    40 min cook time


    6servings


    2/3 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. In a large saucepan, heat the oil over medium heat. Add the onion and sauté for 5 to 7 minutes, until soft. Add the garlic, curry powder, coriander, cayenne, salt, and pepper and sauté for 1 minute.
    2. Add the broth and bring to boiling. Lower the heat and simmer, uncovered, for 20 minutes.
    3. Add the pumpkin and simmer for 10 minutes. Using an immersion blender, process the soup until smooth. Or carefully add the hot soup (in batches) to a blender and process until smooth; return the soup to the pot.
    4. Add the half-and-half and sugar-stevia sweetener and simmer on low for 2 minutes. Ladle into individual serving bowls. Garnish each bowl with generous pinches of pumpkin seeds and chives.
    French
    Foodie
    Holidays & Entertaining
    Lunch
    Soup
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    Nutrition facts

    6 Servings



    • Serving Size

      2/3 cup


    • Amount per serving



      Calories





      120

    • % Daily value*

    • Total Fat
      5g

      6%

      • Saturated Fat
        1.1g

        6%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      390mg

      17%

    • Total Carbohydrate
      14g

      5%

      • Dietary Fiber
        3g

        11%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      400mg
      9%

    Ingredients

    fresh chives (minced)
    1/4 cup

    pumpkin seeds
    1/4 cup

    fat-free half-and-half
    1 cup

    canned pumpkin
    15 oz

    low sodium chicken broth
    3 cup

    salt
    1/4 tsp

    cayenne pepper
    1/4 tsp

    ground coriander
    1/2 tsp

    curry powder
    1 tsp

    garlic (minced)
    2 clove

    onion(s) (minced)
    1

    olive oil
    1 tbsp

    low-calorie sugar substitute
    1 tsp

    black pepper (freshly ground preferred)
    1/4 tsp

  • Vegetable Provencal Tart

    Vegetable Provencal Tart

    How to Make Vegetable Provencal Tart

    Robyn Webb has a friend of who owns a cooking school in Arles, France, and each time Robyn visits, her friend makes her fabulous vegetable tart. Hers is a bit higher in fat, but Robyn trimmed it down a bit. All the flavor, but not all the fat.


    30 min prep time


    50 min cook time


    8servings


    1/8 tart

    Print Recipe >

    Step-By-Step Instructions:

    1. Coat large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.
    2. Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 × 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 × 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.
    3. Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5–7 minutes.
    4. Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.
    Veggie Rich
    French
    Dinner
    Foodie
    Holidays & Entertaining
    Main Dish
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    Nutrition facts

    8 Servings



    • Serving Size

      1/8 tart


    • Amount per serving



      Calories





      150

    • % Daily value*

    • Total Fat
      4.5g

      6%

      • Saturated Fat
        0.8g

        4%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      185mg

      8%

    • Total Carbohydrate
      25g

      9%

      • Dietary Fiber
        2g

        7%
      • Total Sugars
        5g

    • Protein
      4g

    Ingredients

    nonstick cooking spray (nonstick)
    1

    large sweet Vidalia onion (halved and sliced into 1/3-inch pieces)
    1

    balsamic vinegar (good-quality)
    1 tsp

    all-purpose flour
    1 1/2 cup

    fresh thyme (chopped)
    1 1/2 tsp

    Kosher Salt (divided)
    1/2 tsp

    ice water
    1/3 cup

    olive oil
    2 tbsp

    Dijon Mustard
    1 tbsp

    medium zucchini (cut diagonally into 1/8-inch long slices)
    1

    black pepper (divided)
    1/2 tsp

    medium tomatoes (cut into 1/4-inch slices)
    2

    Parmesan cheese (freshly grated)
    2 tbsp

    fresh basil (chopped)
    1/4 cup

  • Sweet Potato Soufflé

    Sweet Potato Soufflé

    How to Make Sweet Potato Soufflé

    Looking for a new sweet potato dish to serve your guests this holiday season? This Sweet Potato Soufflé is just the ticket!


    20 min prep time


    75 min cook time


    12servings


    1/2 cup

    Print Recipe >

    Step-By-Step Instructions:

    1. Preheat oven to 400 degrees Fahrenheit. Coat a deep 8-inch round or square casserole dish with cooking spray. Set aside.

    2. Coat a baking sheet with cooking spray. Arrange the washed and dried, whole sweet potatoes (with the skins on) on the sheet and coat generously with cooking spray. Bake for 50-60 minutes or until tender (check if they are tender by spearing the largest one with a paring knife or fork).

    3. Remove sweet potatoes from the oven and peel the skin. In a large bowl, whisk (or blend with a mixer) the roasted sweet potatoes with 1/4 cup Splenda Brown Sugar Blend, orange juice and salt (optional). Set aside to cool.

    4. Using a food processor or chopper, grind the walnuts, flax seed and 2 Tbsps. Splenda Brown Sugar Blend together until it is the consistency of wet sand. Add the Smart Balance Buttery Spread to the mixture in the food processor and pulse to incorporate (do not overmix this or it will turn into a paste). Set aside.

    5. Combine egg whites and cream of tartar in a large glass or metal bowl, and beat with an electric mixer on medium speed or with stand mixer using the whisk attachment until egg whites form soft peaks with tips that curl over when the beaters are lifted.

    6. Working in batches, incorporate one third of the egg whites into the sweet potato mixture using a large flat rubber spatula and gently folding them in until combined. Repeat that process two more times until all of the egg whites are incorporated into the sweet potatoes.

    7. Pour sweet potato soufflé mixture into the prepared casserole dish and top with the walnut mixture.

    8. Place the soufflé into the oven and bake at 400 degrees Fahrenheit for 20 minutes, then turn the oven down to 350 degrees Fahrenheit and continue to bake for 15 more minutes. Serve hot. (Note: the soufflé may deflate a little bit after baking so it’s best served immediately but is still okay to hold in a warming oven for service).

    Low Sodium
    French
    Sides
    Holidays & Entertaining
    Foodie
    Dinner
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    Nutrition facts

    12 Servings



    • Serving Size

      1/2 cup


    • Amount per serving



      Calories





      170

    • % Daily value*

    • Total Fat
      6g

      8%

      • Saturated Fat
        0.5g

        3%
      • Trans Fats
        0g

    • Cholesterol
      0mg

      0%

    • Sodium
      210mg

      9%

    • Total Carbohydrate
      26g

      9%

      • Dietary Fiber
        4g

        14%
      • Total Sugars
        6g

    • Protein
      5g

    • Potassium
      472mg
      10%

    Ingredients

    nonstick cooking spray
    1

    whole sweet potatoes (washed and dried)
    3 lbs

    low-calorie brown sugar substitute
    1/4 cup plus 2 tbsp, divided use

    orange juice (low sugar or freshly squeezed)
    1/4 cup

    salt
    1/2 tsp

    ground flax seed
    1/4 cup

    shelled walnut pieces
    1/2 cup

    trans-fat-free margarine
    2 tbsp

    egg whites
    6

    cream of tartar
    1/4 tsp