Sweet Potato and Pear Latkes

So... Safeway has turkey breast for 99 cents a pound.  Today this recipe came in my email from AICR.  They have lots of great tasting recipes that are low fat, and loaded with free radical-fighting super heroes.  It'll work for both Christmas and Chanukah.

This twist on traditional latkes uses sweet potatoes to add rich color and nutrition to your table. The vibrant orange seen in sweet potatoes, pumpkins and carrots comes from beta-carotene, an antioxidant phytochemical with cancer-fighting power. Fresh pears add fiber and a natural sweetness. Replace the whole eggs with whites and the frying pan with the oven for a special holiday meal without the grease or guilt. Serve them up with a dollop of fat-free sour cream or unsweetened applesauce on the side for dipping.

Sweet Potato and Pear Latkes

2 lbs. sweet potatoes (about 2 medium–sized potatoes)

2 Bosc pears

1 medium onion

4 egg whites

1/3 cup whole–wheat bread crumbs

1/4 tsp. ground cinnamon

Salt and freshly ground black pepper, to taste

Canola oil spray

Fat–free sour cream (optional)

Unsweetened applesauce (optional)

1/2 cup dried cranberries, for garnish (optional)

Preheat oven to 450 degrees and place two nonstick baking sheets in the oven.

Peel the potatoes; peel and core the pears. Grate each using a food processor. Strain any excess liquid. Grate the onion. Set aside.

In a large bowl, beat the egg whites, bread crumbs, cinnamon, salt and pepper. Stir in the potatoes, pear and onion. Mix until coated.

Remove the hot baking sheets from the oven and spray thoroughly with canola spray. Spoon latke mixture onto sheets, forming 2-inch patties. Bake until golden brown, about 12-15 minutes per side, turning once with a spatula.

Serve with fat–free sour cream and/or warm applesauce, plus a sprinkle of dried cranberries on top of each serving, if desired.

Makes 8 servings, 3 latkes each.

Per serving: 180 calories, <1 g total fat (0 g saturated fat), 39 g carbohydrate,
5 g protein, 5 g dietary fiber, 210 mg sodium.

Quick Black Bean Chili

Keep some cans of refried beans and black beans handy, and you can have a go-to soup in about 30 minutes. I've substituted thinly sliced carrots for the red bell pepper when I'm caught short, and have had great results.

1 cup chopped onion
1 cup coarsely chopped red bell pepper (or carrots)
2 Tbsp finely chopped jalapeno pepper (opt.)
2 Tbsp snipped cilantro
1 tsp vegetable oil (I use EVOO)
2 garlic cloves, pressed
2 cans (15.5 oz each) black beans, rinsed and drained
1 can (16 oz) fat free refried beans
1 can (14.5 oz) fat-free vegetable broth (I've used chicken)
1 Tbsp lime juice
1 tsp ground cumin
Queso fresco (or Monterey Jack cheese)

Heat oil in a 3-quart saucepan over medium heat.  Add onion, bell pepper, jalapeno and garlic; saute 3 minutes.  Add black beans, refried beans, broth, lime juice and cumin; bring to a boil. Reduce heat, simmer, uncovered, 10 minutes.

Remove from heat; stir cilantro into chili. Ladle into bowls and sprinkle with cheese, if desired. Sour cream or greek yogurt make a good topping as well.

Yield: 4 servings (about 6.5 cups)

My Food For Thought Today

“If a woman is called to be a housewife, she should keep house even as Michelangelo painted, or Beethoven composed music, or Shakespeare wrote poetry. sHe should keep house so well that all the hosts of heaven and earth will pause to say, here lived a great housewife who did her job well.” - somewhat attributed to MLK Jr.