Recipe: Sweet potatoes and roasted bananas

Dietitian's tip: To save time, poke several holes in the sweet potatoes and microwave on high power for about 3 minutes. Turn and cook another 3 minutes or until tender. Set aside to cool and use as directed.

High fiber = at least 5 g of fiber per serving

Low sodium = no more than 140 mg of sodium per serving

Low fat = no more than 3 g of fat per serving

SERVES 6

Ingredients

1 1/2 pounds sweet potatoes, washed
2 medium bananas, peeled and halved
2 tablespoons orange juice
1/2 teaspoon ground cinnamon
1/4 teaspoon ground cardamom
1/4 teaspoon ground nutmeg
Red pepper flakes, to taste
3 tablespoons brown sugar
Dried parsley, for garnish

Directions

Preheat the oven to 375 F. Lightly coat a baking dish with cooking spray.

Using a fork, poke several holes in the sweet potatoes. Bake until the potatoes are soft, about 1 hour. Remove from the oven and set aside. Peel when cool to the touch.

Place the banana halves in the prepared baking dish. Bake uncovered until the fruit is soft and juicy, about 15 minutes. Remove from the oven and pour the orange juice over the bananas. Stir to scrape the drippings and mash the bananas well.

In a large mixing bowl, add the bananas, sweet potatoes, spices and brown sugar. Using an electric mixer, blend until smooth.

Transfer to an ovenproof serving bowl and return to the oven. Bake until warmed through. Garnish with parsley and serve.

Nutritional Analysis

(per serving)

Calories	142	Cholesterol	0 mg
Protein	2 g	Sodium	17 mg
Carbohydrate	34 g	Fiber	5 g
Total fat	trace	Potassium	551 mg
Saturated fat	trace	Calcium	43 mg
Monounsaturated fat	trace